Your Recipe

Quinoa Salad

Složka Množství Kalorie
Citronová šťáva 30g 7kcal
Petržel 30g 11kcal
Quinoa 185g 222kcal
Česnek 6g 9kcal
Olivový olej 60g 530kcal
Zeleninový vývar 480g 24kcal
Zeleninová směs, mražená 200g 144kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:

185 grams quinoa
480 milliliters water or broth
Salt and pepper to taste
200 grams mixed vegetables (e.g., cucumber, cherry tomatoes, bell peppers)
30 grams fresh herbs (e.g., parsley, cilantro)
Dressing:
60 milliliters olive oil
2 tablespoons lemon juice (about 30 milliliters)
1 clove garlic, minced
Instructions:

Rinse quinoa under cold water until the water runs clear.
In a saucepan, bring water or broth to a boil.
Add quinoa, reduce heat to low, cover, and simmer for 15 minutes until the water is absorbed and quinoa is tender.
Fluff quinoa with a fork and let it cool to room temperature.
In a large bowl, combine the cooled quinoa with mixed vegetables and chopped herbs.
Whisk together the dressing ingredients and pour over the salad, tossing to combine.
Chill the salad before serving, or serve at room temperature.
Servings: Makes approximately 4 servings.

nutriční údaje
Velikost porce 248 g | ml
Množství na porci 237
990
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 16g 21%
Nasycené tuky 2.3g 11%
Sodík 387mg 17%
Sacharidy celkem 19g 7%
Vláknina 3.6g 13%
Cukr 1.3g
Bílkoviny 4.3g 9%
Vitamin D 0mcg 0%
Vápník 38mg 3%
Železo 1.8mg 10%
Draslík 264mg 6%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 172.975 mcg 19%
Thiamin [B1] 0.149 mg 12%
Riboflavin [B2] 0.129 mg 10%
Niacin [B3] 1.064 mg 7%
Kyselina pantotenová [B5] 0.202 mg 4%
Vitamin B6 0.142 mg 8%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 46.87 mcg 0%
Vitamin C 19.026 mg 21%
Vitamin D 0 mcg 0%
Vitamin E 2.52 mg 17%
Vitamin K 132.896 mcg 111%
Betain 0.015 mg 0%
Cholin 12.733 mg 2%
Carbohydrates
živina Množství DV
Sacharidy celkem 19.2 g 7%
Sugars 1.3 g 3%
Vláknina 3.6 g 13%
Carbohydrate 11.3 g 0%
Čisté sacharidy 17.9g
aminokyseliny
živina Množství DV
Alanin 0.173 g 0%
Arginin 0.288 g 0%
Kyselina asparagová 0.369 g 0%
Cystein 0.046 g 0%
kyselina glutamová 0.527 g 0%
Glycin 0.174 g 0%
Histidin 0.108 g 0%
Izoleucin 0.166 g 0%
Leucin 0.251 g 0%
Lysin 0.227 g 0%
Metionin 0.069 g 0%
Fenylalanin 0.169 g 0%
Prolin 0.169 g 0%
Serin 0.173 g 0%
Treonin 0.139 g 0%
Tryptofan 0.045 g 0%
Tyrosin 0.089 g 0%
Valin 0.19 g 0%
Minerály
živina Množství DV
Vápník 37.63 mg 3%
Měď 0.16 mg 18%
Fluorid 0 mcg 0%
Železo 1.82 mg 10%
Hořčík 47.38 mg 11%
Mangan 0.46 mg 20%
Fosfor 110.65 mg 9%
Draslík 263.79 mg 6%
Selen 1.72 mcg 3%
Sodík 386.77 mg 17%
Zinek 0.87 mg 8%
další
živina Množství DV
Voda 206.331 g 0%
Popel 1.707 g 0%