Your Recipe

Tuna, avocado & quinoa salad

Zutat  Menge  Kalorien 
Avocado 150g 240kcal
Zitronensaft 244g 54kcal
Spinat, roh 50g 12kcal
Käsefeta 50g 133kcal
Quinoa 100g 120kcal
Olivenöl 7.45g 66kcal
Thunfisch light, in Öl eingelegt, abgetropft 120g 238kcal
Kirschtomaten, roh 200g 36kcal

Recipe Instructions:

Ingredients
100g quinoa
3 tbsp extra virgin olive oil
juice 1 lemon
½ tbsp white wine vinegar
120g can tuna, drained
1 avocado, stoned, peeled and cut into chunks
200g cherry tomatoes on the vine, halved
50g feta, crumbled
50g baby spinach
2 tbsp mixed seeds, toasted

Method
STEP 1
Rinse the quinoa under cold water. Tip into a saucepan, cover with water and bring to the boil. Reduce the heat and simmer for 15 mins until the grains have swollen but still have some bite. Drain, then transfer to a bowl to cool slightly.

STEP 2
Meanwhile, in a jug, combine the oil, lemon juice and vinegar with some seasoning.

STEP 3
Once the quinoa has cooled, mix with the dressing and all the remaining ingredients and season. Divide between plates or lunchboxes.

Nährwertangaben 
Portionsgröße  461 g | ml
Menge pro Portion  449
1877
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 27g 34%
Gesättigte Fettsäuren  6.5g 33%
Natrium 569mg 25%
Gesamte Kohlenhydrate  31g 11%
Ballaststoffe  8.5g 31%
Zucker  6.7g
Protein  27g 53%
Vitamin D 4.1mcg 21%
Kalzium 191mg 15%
Eisen  3.2mg 18%
Kalium 1092mg 23%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 209.55 mcg 23%
Thiamin [B1] 0.251 mg 21%
Riboflavin [B2] 0.52 mg 40%
Niacin [B3] 10.083 mg 63%
Pantothensäure [B5] 1.771 mg 35%
Vitamin B6 0.611 mg 36%
Cobalamin [B12] 1.743 mcg 0%
Folat [B9] 180.65 mcg 0%
Vitamin C 75.439 mg 84%
Vitamin D 4.12 mcg 21%
Vitamin E 4.201 mg 28%
Vitamin K 173.492 mcg 145%
Betain 26.504 mg 0%
Cholin 61.338 mg 11%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  31.2 g 11%
Sugars 6.7 g 13%
Ballaststoffe  8.5 g 31%
Carbohydrate 27.3 g 0%
Netto-Kohlenhydrate 24.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.453 g 0%
Arginin 1.461 g 0%
Asparaginsäure 2.533 g 0%
Cystein 0.277 g 0%
Glutaminsäure 4.237 g 0%
Glycin 1.102 g 0%
Histidin 0.744 g 0%
Isoleucin 1.202 g 0%
Leucin 2.088 g 0%
Lysin 2.199 g 0%
Methionin 0.705 g 0%
Phenylalanin 1.075 g 0%
Prolin 1.199 g 0%
Serin 1.231 g 0%
Threonin 1.103 g 0%
Tryptophan 0.306 g 0%
Tyrosin 0.876 g 0%
Valin 1.398 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 190.66 mg 15%
Kupfer 0.4 mg 45%
Fluorid 26.15 mcg 0%
Eisen  3.22 mg 18%
Magnesium 115.17 mg 27%
Mangan 0.79 mg 34%
Phosphor 431.86 mg 35%
Kalium 1091.65 mg 23%
Selen 51.42 mcg 93%
Natrium 569.14 mg 25%
Zink 2.65 mg 24%
andere
Nährstoff Menge  DV
Wasser 370.448 g 0%
Asche 5.707 g 0%