Your Recipe

Mediterranean Quinoa Salad

Zutat  Menge  Kalorien 
Zitronensaft 43.2g 10kcal
Käsefeta 75g 199kcal
Quinoa 170g 204kcal
Knoblauch 3g 4kcal
Olivenöl 56g 495kcal
frische Petersilie 60g 22kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 98.5g 43kcal
Kirschtomaten, roh 244g 44kcal
Schwarzer Pfeffer, gemahlen 0.575g 1kcal
Kichererbsen (Kicherbohnen, Bengal-Gramm), reife Samen, Konserven, abgetropfte Feststoffe 425.25g 591kcal
Salz, koscher 2g 0kcal
Oliven, reif, aus der Dose (klein-extra groß) 135g 157kcal
Gurke, geschält, roh 402g 40kcal

Recipe Instructions:

Ingredients
For The Lemon Vinaigrette:
▢¼ cup olive oil
▢3 tablespoons lemon juice freshly squeezed
▢1 small clove of garlic minced
▢½ teaspoon dijon mustard
▢½ teaspoon kosher salt
▢¼ teaspoon black pepper
For The Salad:
▢3 cups cooked quinoa from 1 cup uncooked quinoa – white, red, tricolor quinoa would all work
▢1 cup cherry tomatoes cut in half
▢2 Persian cucumbers peeled and cut into small cubes
▢¾ cup Kalamata olives roughly chopped
▢1 can 15 oz. can of chickpeas, drained
▢½ red onion about ½ cups, chopped
▢½ cup feta cheese crumbled (optional)
▢1 cup Italian Parsley or 2 cups fresh arugula, washed and rinsed
Instructions
Make the vinaigrette. In a small mason jar, combine the olive oil, lemon juice, garlic, Dijon mustard, salt and pepper. Shake vigorously for 30 seconds to emulsify.
Dress the quinoa. Place the cooked quinoa in a large bowl and drizzle half of the lemon dressing on top. Stir to combine.
Add the prepared vegetables. Add the cherry tomatoes, cucumbers, Kalamata olives, chickpeas, and red onion. Toss together with the remaining dressing.
Finish with Feta and greens: Add in the crumbled feta cheese and Italian parsley (or arugula). Give it a gentle toss (so as not to wilt the greens), taste for seasoning and add in if necessary.
Serve warm, cold, or at room temperature.

Nährwertangaben 
Portionsgröße  429 g | ml
Menge pro Portion  452
1893
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 26g 33%
Gesättigte Fettsäuren  5.6g 28%
Natrium 937mg 41%
Gesamte Kohlenhydrate  45g 16%
Ballaststoffe  11g 40%
Zucker  9.5g
Protein  14g 28%
Vitamin D 0.1mcg 0%
Kalzium 225mg 17%
Eisen  5.5mg 31%
Kalium 650mg 14%
* 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 123.067 mcg 14%
Thiamin [B1] 0.175 mg 15%
Riboflavin [B2] 0.275 mg 21%
Niacin [B3] 1.135 mg 7%
Pantothensäure [B5] 0.562 mg 11%
Vitamin B6 0.386 mg 23%
Cobalamin [B12] 0.317 mcg 0%
Folat [B9] 123.107 mcg 0%
Vitamin C 38.341 mg 43%
Vitamin D 0.075 mcg 0%
Vitamin E 3.673 mg 24%
Vitamin K 271.156 mcg 226%
Betain 0.188 mg 0%
Cholin 28.657 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  44.8 g 16%
Sugars 9.5 g 19%
Ballaststoffe  11.1 g 40%
Carbohydrate 11.7 g 0%
Netto-Kohlenhydrate 35.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.614 g 0%
Arginin 1.033 g 0%
Asparaginsäure 1.384 g 0%
Cystein 0.16 g 0%
Glutaminsäure 2.566 g 0%
Glycin 0.501 g 0%
Histidin 0.364 g 0%
Isoleucin 0.594 g 0%
Leucin 1.001 g 0%
Lysin 0.917 g 0%
Methionin 0.235 g 0%
Phenylalanin 0.69 g 0%
Prolin 0.741 g 0%
Serin 0.747 g 0%
Threonin 0.513 g 0%
Tryptophan 0.151 g 0%
Tyrosin 0.38 g 0%
Valin 0.66 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 225.04 mg 17%
Kupfer 0.59 mg 65%
Fluorid 2.76 mcg 0%
Eisen  5.5 mg 31%
Magnesium 89.81 mg 21%
Mangan 1.41 mg 61%
Phosphor 275.95 mg 22%
Kalium 650.42 mg 14%
Selen 7.96 mcg 14%
Natrium 937.04 mg 41%
Zink 2.24 mg 20%
andere
Nährstoff Menge  DV
Wasser 339.089 g 0%
Asche 4.161 g 0%