1 serving (medium) of Quinoa with vegetables (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 35.1 g of carbs, 7.4 g of protein, 4 g of fat and 5 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Quinoa with vegetables?

Quinoa with vegetables combines cooked quinoa with vegetables such as peppers, carrots and peas. Quinoa itself comes from the Andes, where it has long been a staple crop; this simple mixed dish can be adapted to whatever vegetables are in season or on hand.

The quinoa turns tender and fluffy while keeping a slight bite, and the vegetables add colour and a gentle sweetness. Serve it warm as a weeknight side or a light main, or chill it for a lunch salad. It also works well alongside beans, grilled fish or a spoonful of yoghurt, depending on how you like to build a meal.

It offers plant-based protein and fibre, and quinoa is naturally gluten-free. For a lighter bowl, use oil sparingly and add extra vegetables, herbs and a squeeze of lemon.

Quinoa with vegetables Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

19.5g

· 7% DV

Protein

4.1g

· 8% DV

Fat

2.2g

· 3% DV

Fiber

2.8g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 68% · Protein 14% · Fat 18%

Quinoa with vegetables Vitamins & Minerals

Vitamins

Vitamin K

18µg · 15% DV

Vitamin C

8mg · 9% DV

Folate

32µg · 8% DV

0.07mg · 6% DV

Minerals

Phosphorus

85mg · 12% DV

Magnesium

38mg · 9% DV

Zinc

1mg · 9% DV

Iron

1mg · 6% DV

How Nutritious Is Quinoa with vegetables?

Nutrient density

High

75/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

49/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Quinoa with vegetables Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Quinoa with vegetables

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Quinoa with vegetables Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Quinoa with vegetables Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Quinoa with vegetables Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Quinoa with vegetables Fat Profile

SATURATED

0.22g

MONOUNSATURATED

0.55g

POLYUNSATURATED

1.03g

⚖️

Omega 6:3 ratio 11.9:1

Above the ideal 4:1 (11.9:1).

Compare Quinoa with vegetables

🥗vs🍚

Quinoa with vegetables vs Bulgur Pilaf10 kcal fewer per 100 g

→🥗vs🍝

Quinoa with vegetables vs Whole wheat pasta14 kcal fewer per 100 g

→🥗vs🥖

Quinoa with vegetables vs Breadstick300 kcal fewer per 100 g

→🥗vs🥯

Quinoa with vegetables vs Simit230 kcal fewer per 100 g

→

Foods Similar to Quinoa with vegetables

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Quinoa with vegetables

Is quinoa with vegetables a healthy meal?

Yes, quinoa with vegetables can be a nutritious meal, combining quinoa with the vitamins, minerals and fiber found in vegetables. For a more filling plate, add beans, lentils, tofu or another protein source rather than relying on the vegetables alone.

How do you cook quinoa with vegetables?

Cook rinsed quinoa separately until tender, then fold it into sautéed vegetables. This keeps the vegetables from releasing excess moisture into the grains. Bell pepper, carrot and peas make an easy combination; finish with herbs, lemon juice or a little olive oil.

Do you need to rinse quinoa before making quinoa with vegetables?

Yes, rinse quinoa in a fine-mesh strainer under cold running water before cooking it for quinoa with vegetables. Rinsing removes some of the naturally occurring saponins on the grain’s surface, which can otherwise leave a bitter or soapy taste.

What is the water-to-quinoa ratio for quinoa with vegetables?

A common starting point for quinoa with vegetables is two parts water to one part quinoa. Simmer it covered until the liquid is absorbed, then let it stand briefly before fluffing; cooking the vegetables separately helps avoid a watery dish.

Which vegetables go best in quinoa with vegetables?

Bell peppers, carrots and peas are a classic mix for quinoa with vegetables, but zucchini, corn, mushrooms, spinach and broccoli also work well. Cut the vegetables evenly and add firmer ones to the pan first so everything finishes cooking at a similar time.

How do you keep quinoa with vegetables from getting mushy?

To keep quinoa with vegetables fluffy, rinse and drain the grains well, measure the cooking liquid, and avoid stirring while they simmer. Rest the cooked quinoa with the lid on, then fluff it with a fork and gently mix in the vegetables.

What can you season quinoa with vegetables with?

Quinoa with vegetables takes well to garlic, cumin, paprika, black pepper and fresh herbs. Lemon juice or a splash of vinegar brightens the flavor; add acidic ingredients after cooking so the quinoa and vegetables keep their texture.

Can quinoa with vegetables be eaten cold?

Yes, quinoa with vegetables is good served cold as a grain salad. Cool the cooked quinoa promptly, mix it with the vegetables and dressing, and refrigerate it until serving; fresh herbs and lemon make the chilled version especially lively.

How long does quinoa with vegetables last in the fridge?

Cooked quinoa with vegetables keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking and reheat only the portion you plan to eat, rather than repeatedly warming the entire batch.

Can you freeze quinoa with vegetables?

Yes, quinoa with vegetables freezes well in airtight, meal-size containers. Let it cool before freezing, then thaw it in the refrigerator and reheat until steaming. Some vegetables may soften after thawing, so firmer choices such as carrots and peas hold up better.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026