Your Recipe

Fresh Caprese Quinoa Salad

Zutat  Menge  Kalorien 
Zitronensaft 28.8g 6kcal
Quinoa 180g 216kcal
Olivenöl 28g 248kcal
Basilikum frisch 5g 1kcal
Käse, Mozzarella, Vollmilch 225g 673kcal
Kirschtomaten, roh 149g 27kcal
Suppe, Hühnerbrühe, natriumarm, in Dosen 508g 81kcal

Recipe Instructions:

Ingredients
2 tablespoons extra virgin olive oil divided
1 cup quinoa
2 cups chicken broth low sodium
1 cup cherry tomatoes sliced in half
1 cup fresh mozzarella
10 leaves basil cut chiffonade
2 tablespoons lemon juice
Salt and pepper to taste
Instructions
In a medium pan, heat half of the olive oil (one tablespoon) over medium-high heat, toast the quinoa for 3-4 minutes until lightly brown and fragrant.
Add the chicken broth and bring to a boil. Cover and reduce heat to low. Cook for 15 minutes then remove from heat. Fluff quinoa with a fork and set aside.
In a medium bowl, add cooked quinoa, cherry tomatoes, mozzarella, basil, lemon juice, remaining one tablespoon olive oil and salt/pepper.
Toss salad to combine and check for seasoning before serving.

Nährwertangaben 
Portionsgröße  281 g | ml
Menge pro Portion  313
1309
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 21g 27%
Gesättigte Fettsäuren  9.1g 46%
Natrium 317mg 14%
Gesamte Kohlenhydrate  14g 5%
Ballaststoffe  1.7g 6%
Zucker  1.7g
Protein  17g 35%
Vitamin D 0.2mcg 1%
Kalzium 303mg 23%
Eisen  1.4mg 8%
Kalium 329mg 7%
* 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 119.633 mcg 13%
Thiamin [B1] 0.081 mg 7%
Riboflavin [B2] 0.256 mg 20%
Niacin [B3] 2.223 mg 14%
Pantothensäure [B5] 0.125 mg 2%
Vitamin B6 0.124 mg 7%
Cobalamin [B12] 1.41 mcg 0%
Folat [B9] 30.715 mcg 0%
Vitamin C 8.115 mg 9%
Vitamin D 0.225 mcg 1%
Vitamin E 1.62 mg 11%
Vitamin K 13.636 mcg 11%
Betain 0.049 mg 0%
Cholin 25.976 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  14.4 g 5%
Sugars 1.7 g 3%
Ballaststoffe  1.7 g 6%
Carbohydrate 10.1 g 0%
Netto-Kohlenhydrate 12.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.492 g 0%
Arginin 0.452 g 0%
Asparaginsäure 1.131 g 0%
Cystein 0.097 g 0%
Glutaminsäure 2.933 g 0%
Glycin 0.395 g 0%
Histidin 0.353 g 0%
Isoleucin 0.717 g 0%
Leucin 1.156 g 0%
Lysin 0.662 g 0%
Methionin 0.336 g 0%
Phenylalanin 0.664 g 0%
Prolin 1.437 g 0%
Serin 0.504 g 0%
Threonin 0.598 g 0%
Tryptophan 0.316 g 0%
Tyrosin 0.63 g 0%
Valin 0.835 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 303.23 mg 23%
Kupfer 0.18 mg 20%
Fluorid 0.86 mcg 0%
Eisen  1.37 mg 8%
Magnesium 46.65 mg 11%
Mangan 0.36 mg 16%
Phosphor 315.84 mg 25%
Kalium 328.83 mg 7%
Selen 10.83 mcg 20%
Natrium 316.75 mg 14%
Zink 2.34 mg 21%
andere
Nährstoff Menge  DV
Wasser 225.444 g 0%
Asche 2.661 g 0%