1 servings of breakfast grain bowl mix contains 132 Calories. The macronutrient breakdown is 75% carbs, 11% fat, and 14% protein. This is a good source of fiber (14% of your Daily Value).
- Makes
- 9 servings
- Prep Time
- 15 minutes
- Cook Time
- 35 minutes
Ingredients
Water 6 cup or 1.42kg
Directions
- Peel the lemon with a vegetable peeler into wide strips. Place the peels in a medium saucepan (reserve the peeled lemon). Add the water, ginger, and salt and bring to a boil over high heat. Meanwhile, place the quinoa in a fine-mesh strainer and rinse under cool water for about 1 minute.
- When the water comes to a boil, reduce the heat to medium-low and add the rinsed quinoa and steel-cut oats. Stir, then cover and simmer until the quinoa grains start to pop open and the oats are tender but chewy, 20 to 25 minutes. Meanwhile, halve the peeled lemon.
- When the grains are ready, remove from the heat. Squeeze the juice from the lemon halves in to taste, 2 to 3 tablespoons. Remove the lemon peels and serve immediately.
- Recipe by: Meghan Splawn (source: https://www.thekitchn.com/breakfast-grain-bowl-260352)
Nutrition Facts
For 1 servings of breakfast grain bowl mix (208g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 132 | |
| Fats | 2g | 2% |
| Saturated fats | 0.2g | 1% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 261mg | 11% |
| Carbs | 26g | 10% |
| Net carbs | 22g | |
| Fiber | 4g | 14% |
| Sugar | 0.4g | |
| Protein | 5g | |
| Calcium | 23mg | 2% |
| Iron | 1mg | 18% |
| Potassium | 183mg | 4% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 2μg | |
| Caffeine | 0mg | |
| Choline | 19mg | 3% |
| Copper | 0.2mg | 23% |
| Fluoride | 0μg | |
| Folate (B9) | 40μg | 10% |
| Lycopene | 0μg | |
| Magnesium | 59mg | 14% |
| Manganese | 1mg | 36% |
| Niacin | 1mg | 6% |
| Pantothenic acid | 0.2mg | 3% |
| Phosphorus | 150mg | 21% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 8% |
| Selenium | 7μg | 13% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 10% |
| Vitamin A IU | 8IU | |
| Vitamin A | 0.4μg | 0% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.1mg | 11% |
| Vitamin C | 9mg | 10% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 4% |
| Vitamin K | 1μg | 1% |
| Zinc | 1mg | 11% |
| Sugars | ||
| Sugar | 0.4g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 10g | |
| Fats | ||
| Saturated fats | 0.2g | 1% |
| Monounsaturated fats | 0.4g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.2g | |
| Aspartic acid | 0.2g | |
| Cystine | 0g | |
| Glutamic acid | 0.4g | |
| Glycine | 0.1g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.1g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.1g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0g | |
| Valine | 0.1g | |




