We love making this nourishing vegan breakfast on chilly autumn mornings. Try making a double batch of the apples (use a larger pan) and save some in the fridge for the next few breakfasts. You can also add fresh or frozen cranberries to the apples or dried fruit such as raisins or currants. Try using other fruit in place of the apples such as fresh or frozen peaches or plums. Make a double batch of quinoa as well, so you can have leftovers for the next few days.
Ingredients
Cooked Quinoa
2 cups
quinoa
3½ cups
water
1 pinches
sea salt
Cinnamon Apple Topping
1 tablespoons
coconut oil
3
apples
cored and thinly sliced
¼ cups
maple syrup
¼ cups
water
2 teaspoons
cinnamon
¼ teaspoons
ground nutmeg
1 pinches
sea salt
Garnish
½ cups
sliced almonds
Nutrition Facts
Per serving Recipe serves 4
- Protein 11%
- Net carbs 64%
- Fat 25%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 559kcal
- Protein
- 15g
- Total Carbohydrates
- 96.4g
- Dietary Fiber
- 12.5g
- Net Carbs
- 83.9g
- Total Sugars
- 31.3g
- Sucrose
- 15.7g
- Glucose
- 4.8g
- Fructose
- 10.8g
- Galactose
- 0.01g
- Total Fat
- 14.7g
- Saturated Fat
- 3.9g
- Monounsaturated Fat
- 5.2g
- Polyunsaturated Fat
- 4.4g
- Sodium
- 15.4mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 8.4mg
- Thiamin (B1)
- 0.37mg
- Riboflavin (B2)
- 0.7mg
- Niacin (B3)
- 1.9mg
- Pantothenic Acid (B5)
- 0.83mg
- Vitamin B6
- 0.51mg
- Folate (B9)
- 167µg
- Choline
- 72.3mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 5.4mg
- Vitamin K1 (Phylloquinone)
- 4.4µg
- Vitamin K2 (Menaquinone-4)
- 0.94µg
Minerals
Minerals
- Calcium
- 129mg
- Iron
- 4.7mg
- Magnesium
- 217mg
- Phosphorus
- 465mg
- Potassium
- 805mg
- Zinc
- 3.4mg
- Copper
- 0.7mg
- Manganese
- 2.9mg
- Selenium
- 7.9µg
- Fluoride
- 6µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.42g
- Isoleucine
- 0.53g
- Leucine
- 0.91g
- Lysine
- 0.74g
- Methionine
- 0.28g
- Phenylalanine
- 0.65g
- Threonine
- 0.44g
- Tryptophan
- 0.17g
- Valine
- 0.63g
Non-Essential Amino Acids
- Alanine
- 0.64g
- Arginine
- 1.2g
- Aspartic Acid
- 1.4g
- Cystine
- 0.2g
- Glutamic Acid
- 2.4g
- Glycine
- 0.77g
- Proline
- 0.78g
- Serine
- 0.61g
- Tyrosine
- 0.28g
Fatty Acids
Short-Chain Fatty Acids (SCFAs)
- Caproic Acid (6:0)
- 0.02g
Medium-Chain Fatty Acids (MCFAs)
- Caprylic Acid (8:0)
- 0.23g
- Capric Acid (10:0)
- 0.18g
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 5g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.24g
- DHA (22:6 n-3)
- 0.04g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 4.1g
- Arachidonic Acid (AA)
- 0.01g
Other
Carotenoids
- Alpha-Carotene
- 0.01µg
- Beta-Carotene
- 57.4µg
- Beta-Cryptoxanthin
- 22.6µg
- Lutein + Zeaxanthin
- 194µg
- Lycopene
- 0.2µg
Plant Sterols (Phytosterols)
- Phytosterols
- 25.1mg
- Beta-Sitosterol
- 0.46mg
- Stigmasterol
- 0.58mg
Other Compounds
- Betaine
- 536mg