Your Recipe

Mediterranean Quinoa Salad

Ingrédient Quantité Calories
Jus de citron 43.2g 10kcal
Fromage feta 75g 199kcal
Quinoa 170g 204kcal
Ail 3g 4kcal
Huile d'olive 56g 495kcal
Persil frais 60g 22kcal
Oignons rouges, crus 98.5g 43kcal
Tomates cerises, crues 244g 44kcal
Poivre noir moulu 0.575g 1kcal
Pois chiches (haricots garbanzo, bengal gram), graines mûres, en conserve, solides égouttés 425.25g 591kcal
Sel, casher 2g 0kcal
Olives, mûres, en conserve (petites-très grandes) 135g 157kcal
Concombre, pelé, cru 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.

Valeurs nutritives
Taille des portions 429 g | ml
Quantité par portion 452
1893
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 26g 33%
Gras saturés 5.6g 28%
Sodium 937mg 41%
Total des glucides 45g 16%
Fibres alimentaires 11g 40%
Sucre 9.5g
Protéine 14g 28%
Vitamine D 0.1mcg 0%
Calcium 225mg 17%
Fer 5.5mg 31%
Potassium 650mg 14%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 123.067 mcg 14%
Thiamine [B1] 0.175 mg 15%
Riboflavine [B2] 0.275 mg 21%
Niacine [B3] 1.135 mg 7%
Acide pantothénique [B5] 0.562 mg 11%
Vitamine B6 0.386 mg 23%
Cobalamine [B12] 0.317 mcg 0%
Floate [B9] 123.107 mcg 0%
Vitamine C 38.341 mg 43%
Vitamine D 0.075 mcg 0%
Vitamine E 3.673 mg 24%
Vitamine K 271.156 mcg 226%
Bétaïne 0.188 mg 0%
Choline 28.657 mg 5%
Carbohydrates
nutriment Quantité DV
Total des glucides 44.8 g 16%
Sugars 9.5 g 19%
Fibres alimentaires 11.1 g 40%
Carbohydrate 11.7 g 0%
Glucides nets 35.3g
acides aminés
nutriment Quantité DV
Alanine 0.614 g 0%
Arginine 1.033 g 0%
Acide aspartique 1.384 g 0%
Cystéine 0.16 g 0%
Acide glutamique 2.566 g 0%
Glycine 0.501 g 0%
Histidine 0.364 g 0%
Isoleucine 0.594 g 0%
Leucine 1.001 g 0%
Lysine 0.917 g 0%
Méthionine 0.235 g 0%
Phénylalanine 0.69 g 0%
Proline 0.741 g 0%
Sérine 0.747 g 0%
Thréonine 0.513 g 0%
Tryptophane 0.151 g 0%
Tyrosine 0.38 g 0%
Valine 0.66 g 0%
Minéraux
nutriment Quantité DV
Calcium 225.04 mg 17%
Cuivre 0.59 mg 65%
Fluorure 2.76 mcg 0%
Fer 5.5 mg 31%
Magnésium 89.81 mg 21%
Manganèse 1.41 mg 61%
Phosphore 275.95 mg 22%
Potassium 650.42 mg 14%
Sélénium 7.96 mcg 14%
Sodium 937.04 mg 41%
Zinc 2.24 mg 20%
autres
nutriment Quantité DV
Eau 339.089 g 0%
Cendres 4.161 g 0%