{"id":6195,"date":"2025-03-05T13:51:17","date_gmt":"2025-03-05T12:51:17","guid":{"rendered":"https:\/\/touch-bay.media\/?p=6195"},"modified":"2025-04-02T16:39:09","modified_gmt":"2025-04-02T14:39:09","slug":"quinoa-and-vegetable-pan","status":"publish","type":"post","link":"https:\/\/touch-bay.media\/en\/quinoa-and-vegetable-pan\/","title":{"rendered":"Quinoa and vegetable pan"},"content":{"rendered":"

Ingredients (for 1 serving)<\/strong><\/h3>\n
    \n
  • \n

    50 g quinoa (uncooked)<\/p>\n<\/li>\n

  • \n

    1 small zucchini<\/p>\n<\/li>\n

  • \n

    1 carrot<\/p>\n<\/li>\n

  • \n

    1\/2 bell pepper (red or yellow)<\/p>\n<\/li>\n

  • \n

    1 tsp olive oil<\/p>\n<\/li>\n

  • \n

    1 tsp paprika powder<\/p>\n<\/li>\n

  • \n

    Salt and pepper to taste<\/p>\n<\/li>\n

  • \n

    1 tsp lemon juice<\/p>\n<\/li>\n

  • \n

    A handful of fresh spinach or herbs (optional)<\/p>\n<\/li>\n<\/ul>\n

    Preparation<\/strong><\/h3>\n
      \n
    1. Cook the quinoa according to the package instructions in lightly salted water (about 12\u201315 minutes).<\/li>\n
    2. Chop the vegetables: cut the zucchini, carrot, and bell pepper into small cubes or strips.<\/li>\n
    3. Heat olive oil in a pan and saut\u00e9 the vegetables over medium heat for about 5\u20137 minutes \u2013 they should remain slightly crisp. Season with salt, pepper, and paprika powder.<\/li>\n
    4. Add the cooked quinoa to the pan with the vegetables and mix well. Add the lemon juice and stir everything together. Optionally, garnish with fresh spinach or herbs.<\/li>\n<\/ol>\n

      This dish offers a balanced combination of complex carbohydrates (quinoa), healthy fats, and vitamins from the vegetables. It is easy to digest, provides energy, and is perfect for training. You can also customize it according to your taste or whatever you have in the fridge.<\/p>\n<\/div><\/div><\/div><\/div><\/div>

      <\/div>\n
      \n\n\n\n\n\n\n\n\n\n
      \n

      Nutritional values<\/p>\n<\/th>\n

      		approx.<\/th>\n<\/tr>\n<\/thead>\n
      Calories<\/td>\n\n

      265 kcal<\/span><\/p>\n<\/td>\n<\/tr>\n

      Protein<\/td>\n\n

      7 g<\/span><\/p>\n<\/td>\n<\/tr>\n

      Fat<\/td>\n\n

      7 g<\/span><\/p>\n<\/td>\n<\/tr>\n

      Carbohydrates<\/td>\n\n

      37 g<\/span><\/p>\n<\/td>\n<\/tr>\n

      Fiber<\/td>\n\n

      8 g<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

      \n<\/div>\n

      <\/div>

      Note: The values may vary slightly depending on the brand and product.<\/p>\n<\/div>

      <\/div><\/div><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":3,"featured_media":4768,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[102,94],"tags":[],"class_list":["post-6195","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-before-the-workout","category-recipes-en"],"_links":{"self":[{"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/posts\/6195","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/comments?post=6195"}],"version-history":[{"count":0,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/posts\/6195\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/media\/4768"}],"wp:attachment":[{"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/media?parent=6195"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/categories?post=6195"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/tags?post=6195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}