Your Recipe

California quinoa & avocado salad

Složka Množství Kalorie
Avokádo 138g 221kcal
Granátová jablka 50g 42kcal
Citronová šťáva 122g 27kcal
Brokolice 120g 41kcal
Koriandr listy 80g 18kcal
Pistácie 20g 112kcal
Javorové sirup 40g 104kcal
Quinoa 250g 300kcal
Tahini 15g 89kcal
Olivový olej 28g 248kcal
Cibule, jarní nebo šalotka (včetně vrcholků a cibulek), syrová 20g 6kcal
Dýně máslová, syrová 250g 113kcal
Máta peprná, čerstvá 80g 56kcal

Recipe Instructions:

Ingredients
250g butternut squash, chopped into small chunks
2 tbsp olive oil or rapeseed oil
120g pack thin-stemmed broccoli, cut into small pieces
250g pouch cooked quinoa
small handful coriander, leaves picked and chopped
small handful mint, leaves picked and chopped
4 spring onions, finely sliced on an angle
50g pomegranate seeds
20g pistachios, roughly chopped
1 small ripe avocado
juice ½ lemon
handful sprouts (alfalfa or china rose sprouts are nice) or baby herb leaves
For the dressing
1 tbsp tahini
½ small ripe avocado, stoned, peeled and roughly chopped
small handful coriander, leaves picked
small handful mint, leaves picked
zest and juice ½ lemon
2 tsp clear honey or maple syrup

Method
STEP 1
Heat oven to 200C/180C fan/gas 6 and line a baking tray with parchment. Tip the butternut squash onto the tray, drizzle with 2 tsp oil and season well. Roast for 20 mins, then push the squash to one end of the tray, add the broccoli to the other end and drizzle with 1 tsp oil. Season and roast for 10 mins more.

STEP 2
Meanwhile, make the dressing. Put all the ingredients in the small bowl of a food processor, add 1 tbsp water and a pinch of salt. Blitz to make a loose dressing, adding a little more water if necessary.

STEP 3
Squeeze the pouch of quinoa to separate the grains, then tip into a large bowl. Add the herbs, spring onions, pomegranate seeds and pistachios. Add the remaining 1 tbsp oil, season and toss everything together. Add the roasted veg too.

STEP 4
Divide the salad between two plates and drizzle over the dressing. Halve the avocado and remove the stone, then slide a dessertspoon between the skin and flesh to remove it in one piece. Place on a chopping board, rounded side up, and thinly slice. Squeeze over the lemon juice, then slide a knife underneath and lift half the avocado onto each salad. Top with the sprouts and grind over a little pepper, if you like.

nutriční údaje
Velikost porce 607 g | ml
Množství na porci 688
2879
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 36g 47%
Nasycené tuky 5g 25%
Sodík 84mg 4%
Sacharidy celkem 86g 31%
Vláknina 20g 70%
Cukr 24g
Bílkoviny 16g 33%
Vitamin D 0mcg 0%
Vápník 318mg 24%
Železo 7.7mg 43%
Draslík 1941mg 41%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 915.855 mcg 102%
Thiamin [B1] 0.636 mg 53%
Riboflavin [B2] 0.829 mg 64%
Niacin [B3] 5.462 mg 34%
Kyselina pantotenová [B5] 2.458 mg 49%
Vitamin B6 0.974 mg 57%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 290.89 mcg 0%
Vitamin C 138.787 mg 154%
Vitamin D 0 mcg 0%
Vitamin E 8.082 mg 54%
Vitamin K 234.053 mcg 195%
Betain 0.704 mg 0%
Cholin 62.946 mg 11%
Carbohydrates
živina Množství DV
Sacharidy celkem 85.9 g 31%
Sugars 23.7 g 47%
Vláknina 19.7 g 70%
Carbohydrate 64.5 g 0%
Čisté sacharidy 62.2g
aminokyseliny
živina Množství DV
Alanin 0.669 g 0%
Arginin 1.155 g 0%
Kyselina asparagová 1.434 g 0%
Cystein 0.186 g 0%
kyselina glutamová 2.383 g 0%
Glycin 0.711 g 0%
Histidin 0.374 g 0%
Izoleucin 0.566 g 0%
Leucin 0.955 g 0%
Lysin 0.745 g 0%
Metionin 0.285 g 0%
Fenylalanin 0.676 g 0%
Prolin 0.704 g 0%
Serin 0.684 g 0%
Treonin 0.495 g 0%
Tryptofan 0.198 g 0%
Tyrosin 0.365 g 0%
Valin 0.713 g 0%
Minerály
živina Množství DV
Vápník 318.08 mg 24%
Měď 1.02 mg 113%
Fluorid 5.17 mcg 0%
Železo 7.73 mg 43%
Hořčík 229.6 mg 55%
Mangan 2.77 mg 120%
Fosfor 477.01 mg 38%
Draslík 1940.77 mg 41%
Selen 9.91 mcg 18%
Sodík 83.55 mg 4%
Zinek 3.9 mg 35%
další
živina Množství DV
Voda 462.329 g 0%
Popel 5.94 g 0%