Breakfast Grain Bowl Mix

Carbs 75%Fat 11%Protein 14%
Percent Calories

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

Directions

  1. 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.
  2. 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.
  3. 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.
  4. Recipe by: Meghan Splawn (source: https://www.thekitchn.com/breakfast-grain-bowl-260352)

Nutrition Facts

For 1 servings of breakfast grain bowl mix (208g)

NutrientValue%DV
Calories132
Fats2g 2%
Saturated fats0.2g 1%
Trans fats0g
Cholesterol0mg 0%
Sodium261mg 11%
Carbs26g 10%
Net carbs22g
Fiber4g 14%
Sugar0.4g
Protein5g
Calcium23mg 2%
Iron1mg 18%
Potassium183mg 4%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene2μg
Caffeine0mg
Choline19mg 3%
Copper0.2mg 23%
Fluoride0μg
Folate (B9)40μg 10%
Lycopene0μg
Magnesium59mg 14%
Manganese1mg 36%
Niacin1mg 6%
Pantothenic acid0.2mg 3%
Phosphorus150mg 21%
Retinol0μg
Riboflavin (B2)0.1mg 8%
Selenium7μg 13%
Theobromine0mg
Thiamine0.1mg 10%
Vitamin A IU8IU
Vitamin A0.4μg 0%
Vitamin B120μg 0%
Vitamin B60.1mg 11%
Vitamin C9mg 10%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 4%
Vitamin K1μg 1%
Zinc1mg 11%
Sugars
Sugar0.4g
Sucrose0g
Glucose0g
Fructose0g
Lactose0g
Maltose0g
Galactose0g
Starch10g
Fats
Saturated fats0.2g 1%
Monounsaturated fats0.4g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.1g
Arginine0.2g
Aspartic acid0.2g
Cystine0g
Glutamic acid0.4g
Glycine0.1g
Histidine0.1g
Hydroxyproline0g
Isoleucine0.1g
Leucine0.2g
Lysine0.1g
Methionine0.1g
Phenylalanine0.1g
Proline0.1g
Serine0.1g
Threonine0.1g
Tryptophan0g
Tyrosine0g
Valine0.1g