Your Recipe

Quinoa Salad

Složka Množství Kalorie
Citrón 65g 19kcal
Okurka 301g 48kcal
Petržel 15g 5kcal
Paprika, červená, sladká 164g 43kcal
Quinoa 170g 204kcal
Olivový olej 40.5g 358kcal
Zeleninový vývar 440g 22kcal
Cibule, červená, syrová 40g 18kcal
Rajčata cherry 74.5g 13kcal

Recipe Tags:

OMAD

Recipe Tags:

Salad

Recipe Instructions:

Ingredients:
• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 cucumber, diced
• 1 bell pepper (any color), diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• Juice of 1-2 lemons
• 3 tablespoons extra virgin olive oil
• Salt and pepper to taste
Instructions:
1. In a medium saucepan, bring water or vegetable broth to a boil.
2. Add rinsed quinoa and reduce heat to simmer. Cook for 15-20 minutes, or until quinoa is tender and liquid is absorbed.
3. Remove from heat and let quinoa cool to room temperature.
4. In a large bowl, combine cooled quinoa, diced cucumber, diced bell pepper, halved cherry tomatoes, chopped red onion, and chopped parsley.
5. In a small bowl, whisk together lemon juice, extra virgin olive oil, salt, and pepper.
6. Pour the dressing over the salad ingredients and toss gently to combine.
7. Adjust seasoning if needed. Serve quinoa salad chilled or at room temperature.

nutriční údaje
Velikost porce 328 g | ml
Množství na porci 183
764
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 11g 15%
Nasycené tuky 1.6g 8%
Sodík 335mg 15%
Sacharidy celkem 19g 7%
Vláknina 3.4g 12%
Cukr 5.5g
Bílkoviny 3.6g 7%
Vitamin D 0mcg 0%
Vápník 38mg 3%
Železo 1.5mg 9%
Draslík 398mg 8%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 105.105 mcg 12%
Thiamin [B1] 0.13 mg 11%
Riboflavin [B2] 0.141 mg 11%
Niacin [B3] 0.947 mg 6%
Kyselina pantotenová [B5] 0.453 mg 9%
Vitamin B6 0.241 mg 14%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 52.259 mcg 0%
Vitamin C 71.989 mg 80%
Vitamin D 0 mcg 0%
Vitamin E 2.549 mg 17%
Vitamin K 84.187 mcg 70%
Betain 0.07 mg 0%
Cholin 19.503 mg 4%
Carbohydrates
živina Množství DV
Sacharidy celkem 18.7 g 7%
Sugars 5.5 g 11%
Vláknina 3.4 g 12%
Carbohydrate 16 g 0%
Čisté sacharidy 13.3g
aminokyseliny
živina Množství DV
Alanin 0.119 g 0%
Arginin 0.201 g 0%
Kyselina asparagová 0.333 g 0%
Cystein 0.04 g 0%
kyselina glutamová 0.57 g 0%
Glycin 0.13 g 0%
Histidin 0.073 g 0%
Izoleucin 0.099 g 0%
Leucin 0.157 g 0%
Lysin 0.142 g 0%
Metionin 0.057 g 0%
Fenylalanin 0.118 g 0%
Prolin 0.127 g 0%
Serin 0.12 g 0%
Treonin 0.096 g 0%
Tryptofan 0.034 g 0%
Tyrosin 0.053 g 0%
Valin 0.118 g 0%
Minerály
živina Množství DV
Vápník 38.5 mg 3%
Měď 0.16 mg 18%
Fluorid 1.41 mcg 0%
Železo 1.55 mg 9%
Hořčík 49.33 mg 12%
Mangan 0.42 mg 18%
Fosfor 109.97 mg 9%
Draslík 398.27 mg 8%
Selen 1.58 mcg 3%
Sodík 335.38 mg 15%
Zinek 0.85 mg 8%
další
živina Množství DV
Voda 292.076 g 0%
Popel 1.806 g 0%