Your Recipe

Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette

Složka Množství Kalorie
Avokádo 75g 120kcal
Citronová šťáva 28.8g 6kcal
Okurka 60g 10kcal
Kapusta 21g 7kcal
Paprika, červená, sladká 45g 12kcal
Sýr Feta 9.5g 25kcal
Quinoa 113.9g 137kcal
Voda z kohoutku 312g 0kcal
Olivový olej 56g 495kcal
Cibule, červená, syrová 6.5g 3kcal
Mořská sůl 4.5g 0kcal
Pepř černý, mletý 0.575g 1kcal

Recipe Tags:

Anti-Inflammatory Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
Salad

⅔ cup quinoa

1 ⅓ cups water

1 bunch kale, torn into bite-sized pieces

½ avocado - peeled, pitted, and diced

½ cup chopped cucumber

⅓ cup chopped red bell pepper

2 tablespoons chopped red onion

1 tablespoon crumbled feta cheese

Dressing

¼ cup olive oil

2 tablespoons lemon juice

1 ½ tablespoons Dijon mustard

¾ teaspoon sea salt

¼ teaspoon ground black pepper

Directions
Bring the quinoa and 1 1/3 cup water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.

Place kale in a steamer basket over 1 inch of boiling water in a saucepan. Cover saucepan with a lid and steam kale until hot, about 45 seconds; transfer to a large plate. Top kale with quinoa, avocado, cucumber, bell pepper, red onion, and feta cheese.

Whisk olive oil, lemon juice, Dijon mustard, sea salt, and black pepper together in a bowl until the oil emulsifies into the dressing; pour over the salad.

nutriční údaje
Velikost porce 183 g | ml
Množství na porci 204
854
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 18g 23%
Nasycené tuky 2.7g 14%
Sodík 480mg 21%
Sacharidy celkem 10g 4%
Vláknina 2.7g 10%
Cukr 1.4g
Bílkoviny 2.4g 5%
Vitamin D 0mcg 0%
Vápník 39mg 3%
Železo 0.8mg 5%
Draslík 219mg 5%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 35.385 mcg 4%
Thiamin [B1] 0.065 mg 5%
Riboflavin [B2] 0.11 mg 8%
Niacin [B3] 0.662 mg 4%
Kyselina pantotenová [B5] 0.389 mg 8%
Vitamin B6 0.143 mg 8%
Kobalamin [B12] 0.04 mcg 0%
Floát [B9] 38.851 mcg 0%
Vitamin C 24.517 mg 27%
Vitamin D 0.01 mcg 0%
Vitamin E 2.817 mg 19%
Vitamin K 36.109 mcg 30%
Betain 0.241 mg 0%
Cholin 11.559 mg 2%
Carbohydrates
živina Množství DV
Sacharidy celkem 10 g 4%
Sugars 1.4 g 3%
Vláknina 2.7 g 10%
Carbohydrate 9.7 g 0%
Čisté sacharidy 8.5g
aminokyseliny
živina Množství DV
Alanin 0.103 g 0%
Arginin 0.144 g 0%
Kyselina asparagová 0.217 g 0%
Cystein 0.03 g 0%
kyselina glutamová 0.349 g 0%
Glycin 0.098 g 0%
Histidin 0.067 g 0%
Izoleucin 0.095 g 0%
Leucin 0.154 g 0%
Lysin 0.138 g 0%
Metionin 0.048 g 0%
Fenylalanin 0.102 g 0%
Prolin 0.134 g 0%
Serin 0.115 g 0%
Treonin 0.081 g 0%
Tryptofan 0.028 g 0%
Tyrosin 0.057 g 0%
Valin 0.114 g 0%
Minerály
živina Množství DV
Vápník 39.26 mg 3%
Měď 0.11 mg 13%
Fluorid 57.09 mcg 0%
Železo 0.82 mg 5%
Hořčík 31.64 mg 8%
Mangan 0.3 mg 13%
Fosfor 71.93 mg 6%
Draslík 219.11 mg 5%
Selen 1.35 mcg 2%
Sodík 479.53 mg 21%
Zinek 0.59 mg 5%
další
živina Množství DV
Voda 150.928 g 0%
Popel 0.933 g 0%