Roasted Cauliflower and Quinoa

Roasted Pesto Cauliflower with Quinoa

Cauliflower and Quinoa

Lauren Budd Levy MS, RDN, CSR, FNKF
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This simple plant-based recipe can be enjoyed by itself or as part of a larger meal. This is a large serving that is packed with fiber and plant-based protein.
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High Potassium, Lower Sodium
Total Time: 35 minutes
Servings: 3 people
Serving Size:2 cups

Nutrition

Calories:419 kcal
Carbs:46 g
Sodium:230 mg
Potassium:782 mg
Phosphorus:318 mg
Protein:11 g
Fiber:7 g

Equipment

  • 1 Chopping knife
  • 1 Mixing bowl
  • 1 Cutting Board
  • 1 9 by 12 inch baking pain

Ingredients 

  • 4 cups Cauliflower Rough chopped
  • 2 tbsp Olive oil
  • 1/4 cup Pesto
  • 1 cup Quinoa Dry
  • 1 cup Unsalted vegetable broth

Instructions

  • Preheat oven to 425 degrees.
  • Cut cauliflower in large pieces and add to mixing bowl.
    4 cups Cauliflower
  • Add olive oil and pesto over cauliflower and mix all together until cauliflower is fully coated.
    2 tbsp Olive oil
    1/4 cup Pesto
  • Add to a preheated oven and roast for 25 mins or until fully cooked and browning.
  • While cauliflower is roasting start to boil unsalted veggie broth.
    1 cup Unsalted vegetable broth
  • Add dry quinoa to bowling broth and cover. Cook 20 mins or until quinoa is fully cooked.
    1 cup Quinoa

Full Nutrition

Nutrition Facts
Cauliflower and Quinoa
Amount Per Serving (2 cups)
Calories 419 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 3g19%
Polyunsaturated Fat 3g
Monounsaturated Fat 8g
Sodium 230mg10%
Potassium 782mg22%
Carbohydrates 46g15%
Fiber 7g29%
Sugar 4g4%
Protein 11g22%
Vitamin A 8IU0%
Vitamin B1 0.3mg20%
Vitamin B2 0.3mg18%
Vitamin B3 2mg10%
Vitamin B5 1mg10%
Vitamin B6 1mg50%
Vitamin C 64mg78%
Vitamin E 3mg20%
Vitamin K 26µg25%
Calcium 56mg6%
Copper 0.4mg20%
Folate 180µg45%
Iron 3mg17%
Manganese 1mg50%
Magnesium 132mg33%
Phosphorus 318mg32%
Selenium 6µg9%
Zinc 2mg13%
* Percent Daily Values are based on a 2000 calorie diet.

Lauren Budd Levy MS, RDN, CSR, FNKF (23)

Lauren is a renal dietitian since 2009. Owner/Founder of Happy Health Nutrition and a plant-based eater; Lauren believes kidney health is a lifestyle and not a diet. Kidney disease impacts all aspects of life and food choices are vitally important for kidney health.

Lauren enjoys working with people, experimenting with recipes, and finding ways that healthy choices feel attainable, sustainable, and enjoyable.

Lauren works to take the frustration and confusion out of the renal diet and empower people to follow a kidney-friendly lifestyle.

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