Your Recipe

California quinoa & avocado salad

Ingrédient Quantité Calories
Avocats 138g 221kcal
Grenades 50g 42kcal
Jus de citron 122g 27kcal
Broccoli 120g 41kcal
Coriandre 80g 18kcal
Pistaches 20g 112kcal
Sirop d'érable 40g 104kcal
Quinoa 250g 300kcal
Tahini 15g 89kcal
Huile d'olive 28g 248kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 20g 6kcal
Courge, hiver, butternut, crue 250g 113kcal
Menthe poivrée fraîche 80g 56kcal

Recipe Instructions:

Ingredients
250g butternut squash, chopped into small chunks
2 tbsp olive oil or rapeseed oil
120g pack thin-stemmed broccoli, cut into small pieces
250g pouch cooked quinoa
small handful coriander, leaves picked and chopped
small handful mint, leaves picked and chopped
4 spring onions, finely sliced on an angle
50g pomegranate seeds
20g pistachios, roughly chopped
1 small ripe avocado
juice ½ lemon
handful sprouts (alfalfa or china rose sprouts are nice) or baby herb leaves
For the dressing
1 tbsp tahini
½ small ripe avocado, stoned, peeled and roughly chopped
small handful coriander, leaves picked
small handful mint, leaves picked
zest and juice ½ lemon
2 tsp clear honey or maple syrup

Method
STEP 1
Heat oven to 200C/180C fan/gas 6 and line a baking tray with parchment. Tip the butternut squash onto the tray, drizzle with 2 tsp oil and season well. Roast for 20 mins, then push the squash to one end of the tray, add the broccoli to the other end and drizzle with 1 tsp oil. Season and roast for 10 mins more.

STEP 2
Meanwhile, make the dressing. Put all the ingredients in the small bowl of a food processor, add 1 tbsp water and a pinch of salt. Blitz to make a loose dressing, adding a little more water if necessary.

STEP 3
Squeeze the pouch of quinoa to separate the grains, then tip into a large bowl. Add the herbs, spring onions, pomegranate seeds and pistachios. Add the remaining 1 tbsp oil, season and toss everything together. Add the roasted veg too.

STEP 4
Divide the salad between two plates and drizzle over the dressing. Halve the avocado and remove the stone, then slide a dessertspoon between the skin and flesh to remove it in one piece. Place on a chopping board, rounded side up, and thinly slice. Squeeze over the lemon juice, then slide a knife underneath and lift half the avocado onto each salad. Top with the sprouts and grind over a little pepper, if you like.

Valeurs nutritives
Taille des portions 607 g | ml
Quantité par portion 688
2879
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 36g 47%
Gras saturés 5g 25%
Sodium 84mg 4%
Total des glucides 86g 31%
Fibres alimentaires 20g 70%
Sucre 24g
Protéine 16g 33%
Vitamine D 0mcg 0%
Calcium 318mg 24%
Fer 7.7mg 43%
Potassium 1941mg 41%
* 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 915.855 mcg 102%
Thiamine [B1] 0.636 mg 53%
Riboflavine [B2] 0.829 mg 64%
Niacine [B3] 5.462 mg 34%
Acide pantothénique [B5] 2.458 mg 49%
Vitamine B6 0.974 mg 57%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 290.89 mcg 0%
Vitamine C 138.787 mg 154%
Vitamine D 0 mcg 0%
Vitamine E 8.082 mg 54%
Vitamine K 234.053 mcg 195%
Bétaïne 0.704 mg 0%
Choline 62.946 mg 11%
Carbohydrates
nutriment Quantité DV
Total des glucides 85.9 g 31%
Sugars 23.7 g 47%
Fibres alimentaires 19.7 g 70%
Carbohydrate 64.5 g 0%
Glucides nets 62.2g
acides aminés
nutriment Quantité DV
Alanine 0.669 g 0%
Arginine 1.155 g 0%
Acide aspartique 1.434 g 0%
Cystéine 0.186 g 0%
Acide glutamique 2.383 g 0%
Glycine 0.711 g 0%
Histidine 0.374 g 0%
Isoleucine 0.566 g 0%
Leucine 0.955 g 0%
Lysine 0.745 g 0%
Méthionine 0.285 g 0%
Phénylalanine 0.676 g 0%
Proline 0.704 g 0%
Sérine 0.684 g 0%
Thréonine 0.495 g 0%
Tryptophane 0.198 g 0%
Tyrosine 0.365 g 0%
Valine 0.713 g 0%
Minéraux
nutriment Quantité DV
Calcium 318.08 mg 24%
Cuivre 1.02 mg 113%
Fluorure 5.17 mcg 0%
Fer 7.73 mg 43%
Magnésium 229.6 mg 55%
Manganèse 2.77 mg 120%
Phosphore 477.01 mg 38%
Potassium 1940.77 mg 41%
Sélénium 9.91 mcg 18%
Sodium 83.55 mg 4%
Zinc 3.9 mg 35%
autres
nutriment Quantité DV
Eau 462.329 g 0%
Cendres 5.94 g 0%