Your Recipe

Quinoa Salad

Zutat  Menge  Kalorien 
Zitronensaft 30g 7kcal
Petersilie 30g 11kcal
Quinoa 185g 222kcal
Knoblauch 6g 9kcal
Olivenöl 60g 530kcal
Gemüsebrühe[pl:]Bulion warzywny 480g 24kcal
Gemüse, gemischt, gefroren, unzubereitet 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.

Nährwertangaben 
Portionsgröße  248 g | ml
Menge pro Portion  237
990
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 21%
Gesättigte Fettsäuren  2.3g 11%
Natrium 387mg 17%
Gesamte Kohlenhydrate  19g 7%
Ballaststoffe  3.6g 13%
Zucker  1.3g
Protein  4.3g 9%
Vitamin D 0mcg 0%
Kalzium 38mg 3%
Eisen  1.8mg 10%
Kalium 264mg 6%
* 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 172.975 mcg 19%
Thiamin [B1] 0.149 mg 12%
Riboflavin [B2] 0.129 mg 10%
Niacin [B3] 1.064 mg 7%
Pantothensäure [B5] 0.202 mg 4%
Vitamin B6 0.142 mg 8%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  19.2 g 7%
Sugars 1.3 g 3%
Ballaststoffe  3.6 g 13%
Carbohydrate 11.3 g 0%
Netto-Kohlenhydrate 17.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.173 g 0%
Arginin 0.288 g 0%
Asparaginsäure 0.369 g 0%
Cystein 0.046 g 0%
Glutaminsäure 0.527 g 0%
Glycin 0.174 g 0%
Histidin 0.108 g 0%
Isoleucin 0.166 g 0%
Leucin 0.251 g 0%
Lysin 0.227 g 0%
Methionin 0.069 g 0%
Phenylalanin 0.169 g 0%
Prolin 0.169 g 0%
Serin 0.173 g 0%
Threonin 0.139 g 0%
Tryptophan 0.045 g 0%
Tyrosin 0.089 g 0%
Valin 0.19 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 37.63 mg 3%
Kupfer 0.16 mg 18%
Fluorid 0 mcg 0%
Eisen  1.82 mg 10%
Magnesium 47.38 mg 11%
Mangan 0.46 mg 20%
Phosphor 110.65 mg 9%
Kalium 263.79 mg 6%
Selen 1.72 mcg 3%
Natrium 386.77 mg 17%
Zink 0.87 mg 8%
andere
Nährstoff Menge  DV
Wasser 206.331 g 0%
Asche 1.707 g 0%