Your Recipe

Avocado Quinoa Power Salad

Zutat  Menge  Kalorien 
Avocado 276g 442kcal
Zitrone 65g 19kcal
Gurke 301g 48kcal
Spinat, roh 80g 18kcal
Tomaten 240g 43kcal
Quinoa 170g 204kcal
Leitungswasser 480g 0kcal
Olivenöl 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!

Nährwertangaben 
Portionsgröße  278 g | ml
Menge pro Portion  207
868
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 21%
Gesättigte Fettsäuren  2.3g 11%
Natrium 22mg 1%
Gesamte Kohlenhydrate  15g 5%
Ballaststoffe  5.2g 19%
Zucker  2.8g
Protein  3.4g 7%
Vitamin D 0mcg 0%
Kalzium 41mg 3%
Eisen  1.4mg 8%
Kalium 530mg 11%
* 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 85.17 mcg 9%
Thiamin [B1] 0.104 mg 9%
Riboflavin [B2] 0.142 mg 11%
Niacin [B3] 1.31 mg 8%
Pantothensäure [B5] 0.834 mg 17%
Vitamin B6 0.24 mg 14%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  14.8 g 5%
Sugars 2.8 g 6%
Ballaststoffe  5.2 g 19%
Carbohydrate 14.8 g 0%
Netto-Kohlenhydrate 12g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.144 g 0%
Arginin 0.189 g 0%
Asparaginsäure 0.315 g 0%
Cystein 0.041 g 0%
Glutaminsäure 0.613 g 0%
Glycin 0.147 g 0%
Histidin 0.078 g 0%
Isoleucin 0.12 g 0%
Leucin 0.194 g 0%
Lysin 0.177 g 0%
Methionin 0.057 g 0%
Phenylalanin 0.135 g 0%
Prolin 0.142 g 0%
Serin 0.137 g 0%
Threonin 0.107 g 0%
Tryptophan 0.036 g 0%
Tyrosin 0.072 g 0%
Valin 0.141 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 40.87 mg 3%
Kupfer 0.21 mg 24%
Fluorid 61.75 mcg 0%
Eisen  1.4 mg 8%
Magnesium 54.6 mg 13%
Mangan 0.45 mg 20%
Phosphor 96.89 mg 8%
Kalium 529.82 mg 11%
Selen 1.3 mcg 2%
Natrium 22.33 mg 1%
Zink 0.86 mg 8%
andere
Nährstoff Menge  DV
Wasser 241.339 g 0%
Asche 1.845 g 0%