1 serving of dates & walnuts breakfast quinoa contains 647 Calories. The macronutrient breakdown is 65% carbs, 28% fat, and 7% protein. This is a good source of protein (22% of your Daily Value), fiber (34% of your Daily Value), and potassium (21% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 15 minutes
Ingredients
Honey 1 tbsp or 21g
Directions
- Rinse the quinoa in a fine-mesh strainer. Combine 1/4 cup quinoa with 1/2 cup water in a small saucepan; bring to a simmer, then cover and cook over low heat until the water is absorbed and the quinoa is tender, 12–15 minutes. Remove from heat, cover, and let steam 5 minutes; fluff with a fork.
- Stir in the honey until evenly coated.
- Fold in the raisins, walnuts, and chopped dates. Serve warm.
Nutrition Facts
For 1 serving of dates & walnuts breakfast quinoa (176g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 647 | |
| Fats | 21g | 27% |
| Saturated fats | 2g | 10% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 8mg | 0.3% |
| Carbs | 113g | 41% |
| Net carbs | 104g | |
| Fiber | 9g | 34% |
| Sugar | 71g | |
| Protein | 12g | |
| Calcium | 98mg | 10% |
| Iron | 4mg | 50% |
| Potassium | 981mg | 21% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 50μg | |
| Caffeine | 0mg | |
| Choline | 50mg | 9% |
| Copper | 1mg | 112% |
| Fluoride | 86μg | |
| Folate (B9) | 115μg | 29% |
| Lycopene | 0μg | |
| Magnesium | 166mg | 40% |
| Manganese | 2mg | 91% |
| Niacin | 2mg | 13% |
| Pantothenic acid | 1mg | 19% |
| Phosphorus | 360mg | 51% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 20% |
| Selenium | 5μg | 10% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 25% |
| Vitamin A IU | 83IU | |
| Vitamin A | 4μg | 0.5% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 43% |
| Vitamin C | 1mg | 1% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 3μg | 3% |
| Zinc | 3mg | 23% |
| Sugars | ||
| Sugar | 71g | |
| Sucrose | 1g | |
| Glucose | 34g | |
| Fructose | 35g | |
| Lactose | 0g | |
| Maltose | 0.4g | |
| Galactose | 1g | |
| Starch | 23g | |
| Fats | ||
| Saturated fats | 2g | 10% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 15g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 3g | |
| Total omega 6 | 11g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 0.5g | |
| Methionine | 0.2g | |
| Phenylalanine | 0.5g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 0.4g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 1g | |