Your Recipe

Avocado Quinoa Salad

Složka Množství Kalorie
Avokádo 150g 240kcal
Limeta 44g 13kcal
Koriandr listy 17g 4kcal
Okurka 170g 27kcal
Rajčata 227g 41kcal
Quinoa 277.5g 333kcal
Olivový olej 4.5g 40kcal
Cibule, červená, syrová 17.3g 8kcal
Papriky, jalapeno, syrové 15g 4kcal
Sůl 1.5g 0kcal

Recipe Tags:

Blood Type Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 1/2 cups cooked quinoa (red or tricolor)
8 ounces haas avocado (from 2 small, diced)
juice of 1 lime
1 ripe beefsteak or heirloom tomato (diced)
2 mini cucumbers (diced)
1/3 cup chopped cilantro
1/3 cup chopped red onion
1 jalapeño (sliced thin with seeds)
1 teaspoon extra virgin olive oil
1/4 teaspoon kosher salt (plus more to taste)
Instructions
Combine all the ingredients together in a bowl and eat right away.
Taste for salt and lime juice, and adjust as needed.
If meal prepping, combine all the ingredients except for the avocado, and add when ready to eat.
Multiply the recipe for more servings.
Notes
If making the quinoa on the stove, I use less water than recommended. For 1 cup quinoa, I use 1 3/4 cup liquid.
This healthy quinoa salad makes a great vegan lunch for 2 or a side dish for 4 with any protein. Double this recipe for more servings for a crowd, adding the avocado just before serving.
Makes 3 1/4 cups.

nutriční údaje
Velikost porce 231 g | ml
Množství na porci 177
743
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8.2g 10%
Nasycené tuky 1.1g 6%
Sodík 161mg 7%
Sacharidy celkem 24g 9%
Vláknina 6g 21%
Cukr 3.7g
Bílkoviny 4.9g 10%
Vitamin D 0mcg 0%
Vápník 36mg 3%
Železo 1.7mg 9%
Draslík 549mg 12%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 45.153 mcg 5%
Thiamin [B1] 0.139 mg 12%
Riboflavin [B2] 0.162 mg 12%
Niacin [B3] 1.434 mg 9%
Kyselina pantotenová [B5] 0.741 mg 15%
Vitamin B6 0.271 mg 16%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 75.528 mcg 0%
Vitamin C 21.861 mg 24%
Vitamin D 0 mcg 0%
Vitamin E 1.959 mg 13%
Vitamin K 33.94 mcg 28%
Betain 0.376 mg 0%
Cholin 29.023 mg 5%
Carbohydrates
živina Množství DV
Sacharidy celkem 23.7 g 9%
Sugars 3.7 g 7%
Vláknina 6 g 21%
Carbohydrate 23 g 0%
Čisté sacharidy 20g
aminokyseliny
živina Množství DV
Alanin 0.193 g 0%
Arginin 0.299 g 0%
Kyselina asparagová 0.427 g 0%
Cystein 0.061 g 0%
kyselina glutamová 0.838 g 0%
Glycin 0.21 g 0%
Histidin 0.119 g 0%
Izoleucin 0.16 g 0%
Leucin 0.261 g 0%
Lysin 0.243 g 0%
Metionin 0.087 g 0%
Fenylalanin 0.188 g 0%
Prolin 0.218 g 0%
Serin 0.188 g 0%
Treonin 0.142 g 0%
Tryptofan 0.051 g 0%
Tyrosin 0.089 g 0%
Valin 0.188 g 0%
Minerály
živina Množství DV
Vápník 36.44 mg 3%
Měď 0.28 mg 31%
Fluorid 4.48 mcg 0%
Železo 1.68 mg 9%
Hořčík 69.85 mg 17%
Mangan 0.62 mg 27%
Fosfor 155.54 mg 12%
Draslík 549.37 mg 12%
Selen 2.34 mcg 4%
Sodík 161.02 mg 7%
Zinek 1.22 mg 11%
další
živina Množství DV
Voda 192.4 g 0%
Popel 1.953 g 0%