Your Recipe

Mediterranean Quinoa Salad

Složka Množství Kalorie
Citronová šťáva 43.2g 10kcal
Sýr Feta 75g 199kcal
Quinoa 170g 204kcal
Česnek 3g 4kcal
Olivový olej 56g 495kcal
Petrželová nať čerstvá 60g 22kcal
Cibule, červená, syrová 98.5g 43kcal
Rajčata cherry 244g 44kcal
Pepř černý, mletý 0.575g 1kcal
Cizrna konzervovaná odkapaná 425.25g 591kcal
Sůl 2g 0kcal
Olivy, zralé, konzervované (malé-extra velké) 135g 157kcal
Okurka, loupaná, syrová 402g 40kcal

Recipe Instructions:

Ingredients
For The Lemon Vinaigrette:
▢¼ cup olive oil
▢3 tablespoons lemon juice freshly squeezed
▢1 small clove of garlic minced
▢½ teaspoon dijon mustard
▢½ teaspoon kosher salt
▢¼ teaspoon black pepper
For The Salad:
▢3 cups cooked quinoa from 1 cup uncooked quinoa – white, red, tricolor quinoa would all work
▢1 cup cherry tomatoes cut in half
▢2 Persian cucumbers peeled and cut into small cubes
▢¾ cup Kalamata olives roughly chopped
▢1 can 15 oz. can of chickpeas, drained
▢½ red onion about ½ cups, chopped
▢½ cup feta cheese crumbled (optional)
▢1 cup Italian Parsley or 2 cups fresh arugula, washed and rinsed
Instructions
Make the vinaigrette. In a small mason jar, combine the olive oil, lemon juice, garlic, Dijon mustard, salt and pepper. Shake vigorously for 30 seconds to emulsify.
Dress the quinoa. Place the cooked quinoa in a large bowl and drizzle half of the lemon dressing on top. Stir to combine.
Add the prepared vegetables. Add the cherry tomatoes, cucumbers, Kalamata olives, chickpeas, and red onion. Toss together with the remaining dressing.
Finish with Feta and greens: Add in the crumbled feta cheese and Italian parsley (or arugula). Give it a gentle toss (so as not to wilt the greens), taste for seasoning and add in if necessary.
Serve warm, cold, or at room temperature.

nutriční údaje
Velikost porce 429 g | ml
Množství na porci 452
1893
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 26g 33%
Nasycené tuky 5.6g 28%
Sodík 937mg 41%
Sacharidy celkem 45g 16%
Vláknina 11g 40%
Cukr 9.5g
Bílkoviny 14g 28%
Vitamin D 0.1mcg 0%
Vápník 225mg 17%
Železo 5.5mg 31%
Draslík 650mg 14%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 123.067 mcg 14%
Thiamin [B1] 0.175 mg 15%
Riboflavin [B2] 0.275 mg 21%
Niacin [B3] 1.135 mg 7%
Kyselina pantotenová [B5] 0.562 mg 11%
Vitamin B6 0.386 mg 23%
Kobalamin [B12] 0.317 mcg 0%
Floát [B9] 123.107 mcg 0%
Vitamin C 38.341 mg 43%
Vitamin D 0.075 mcg 0%
Vitamin E 3.673 mg 24%
Vitamin K 271.156 mcg 226%
Betain 0.188 mg 0%
Cholin 28.657 mg 5%
Carbohydrates
živina Množství DV
Sacharidy celkem 44.8 g 16%
Sugars 9.5 g 19%
Vláknina 11.1 g 40%
Carbohydrate 11.7 g 0%
Čisté sacharidy 35.3g
aminokyseliny
živina Množství DV
Alanin 0.614 g 0%
Arginin 1.033 g 0%
Kyselina asparagová 1.384 g 0%
Cystein 0.16 g 0%
kyselina glutamová 2.566 g 0%
Glycin 0.501 g 0%
Histidin 0.364 g 0%
Izoleucin 0.594 g 0%
Leucin 1.001 g 0%
Lysin 0.917 g 0%
Metionin 0.235 g 0%
Fenylalanin 0.69 g 0%
Prolin 0.741 g 0%
Serin 0.747 g 0%
Treonin 0.513 g 0%
Tryptofan 0.151 g 0%
Tyrosin 0.38 g 0%
Valin 0.66 g 0%
Minerály
živina Množství DV
Vápník 225.04 mg 17%
Měď 0.59 mg 65%
Fluorid 2.76 mcg 0%
Železo 5.5 mg 31%
Hořčík 89.81 mg 21%
Mangan 1.41 mg 61%
Fosfor 275.95 mg 22%
Draslík 650.42 mg 14%
Selen 7.96 mcg 14%
Sodík 937.04 mg 41%
Zinek 2.24 mg 20%
další
živina Množství DV
Voda 339.089 g 0%
Popel 4.161 g 0%