Your Recipe

Avocado Quinoa Power Salad

Složka Množství Kalorie
Avokádo 276g 442kcal
Citrón 65g 19kcal
Okurka 301g 48kcal
Špenát 80g 18kcal
Rajčata 240g 43kcal
Quinoa 170g 204kcal
Voda z kohoutku 480g 0kcal
Olivový olej 53.2g 470kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
for 6 servings

SALAD

2 cups water(480 mL)
salt, to taste
1 cup quinoa(170 g), rinsed
2 cups fresh spinach(80 g), roughly chopped
1 large cucumber, diced
4 roma tomatoes, diced
2 ripe avocados, pits removed and diced
1 lemon, juiced
4 tablespoons extra virgin olive oil
pepper, to taste
Preparation
In a small saucepan, bring the water and a pinch of salt to a boil. Add the quinoa, cover, and simmer for 15 minutes, or until the water is absorbed. Transfer to a medium bowl to cool to room temperature, then fluff the quinoa.
Refrigerate the quinoa for 20 minutes.
Add the spinach, cucumber, tomatoes, and avocado to the bowl of quinoa and mix to combine.
Add the lemon juice, olive oil, salt, and pepper, and mix well.
Enjoy!

nutriční údaje
Velikost porce 278 g | ml
Množství na porci 207
868
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 16g 21%
Nasycené tuky 2.3g 11%
Sodík 22mg 1%
Sacharidy celkem 15g 5%
Vláknina 5.2g 19%
Cukr 2.8g
Bílkoviny 3.4g 7%
Vitamin D 0mcg 0%
Vápník 41mg 3%
Železo 1.4mg 8%
Draslík 530mg 11%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 85.17 mcg 9%
Thiamin [B1] 0.104 mg 9%
Riboflavin [B2] 0.142 mg 11%
Niacin [B3] 1.31 mg 8%
Kyselina pantotenová [B5] 0.834 mg 17%
Vitamin B6 0.24 mg 14%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 85.73 mcg 0%
Vitamin C 20.973 mg 23%
Vitamin D 0 mcg 0%
Vitamin E 2.925 mg 20%
Vitamin K 90.785 mcg 76%
Betain 14.149 mg 0%
Cholin 21.891 mg 4%
Carbohydrates
živina Množství DV
Sacharidy celkem 14.8 g 5%
Sugars 2.8 g 6%
Vláknina 5.2 g 19%
Carbohydrate 14.8 g 0%
Čisté sacharidy 12g
aminokyseliny
živina Množství DV
Alanin 0.144 g 0%
Arginin 0.189 g 0%
Kyselina asparagová 0.315 g 0%
Cystein 0.041 g 0%
kyselina glutamová 0.613 g 0%
Glycin 0.147 g 0%
Histidin 0.078 g 0%
Izoleucin 0.12 g 0%
Leucin 0.194 g 0%
Lysin 0.177 g 0%
Metionin 0.057 g 0%
Fenylalanin 0.135 g 0%
Prolin 0.142 g 0%
Serin 0.137 g 0%
Treonin 0.107 g 0%
Tryptofan 0.036 g 0%
Tyrosin 0.072 g 0%
Valin 0.141 g 0%
Minerály
živina Množství DV
Vápník 40.87 mg 3%
Měď 0.21 mg 24%
Fluorid 61.75 mcg 0%
Železo 1.4 mg 8%
Hořčík 54.6 mg 13%
Mangan 0.45 mg 20%
Fosfor 96.89 mg 8%
Draslík 529.82 mg 11%
Selen 1.3 mcg 2%
Sodík 22.33 mg 1%
Zinek 0.86 mg 8%
další
živina Množství DV
Voda 241.339 g 0%
Popel 1.845 g 0%