Your Recipe

Avocado Quinoa Power Salad

Ingrédient Quantité Calories
Avocats 276g 442kcal
Citron 65g 19kcal
Concombre 301g 48kcal
Épinards 80g 18kcal
Tomates 240g 43kcal
Quinoa 170g 204kcal
Eau du robinet 480g 0kcal
Huile d'olive 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!

Valeurs nutritives
Taille des portions 278 g | ml
Quantité par portion 207
868
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 16g 21%
Gras saturés 2.3g 11%
Sodium 22mg 1%
Total des glucides 15g 5%
Fibres alimentaires 5.2g 19%
Sucre 2.8g
Protéine 3.4g 7%
Vitamine D 0mcg 0%
Calcium 41mg 3%
Fer 1.4mg 8%
Potassium 530mg 11%
* 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 85.17 mcg 9%
Thiamine [B1] 0.104 mg 9%
Riboflavine [B2] 0.142 mg 11%
Niacine [B3] 1.31 mg 8%
Acide pantothénique [B5] 0.834 mg 17%
Vitamine B6 0.24 mg 14%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 85.73 mcg 0%
Vitamine C 20.973 mg 23%
Vitamine D 0 mcg 0%
Vitamine E 2.925 mg 20%
Vitamine K 90.785 mcg 76%
Bétaïne 14.149 mg 0%
Choline 21.891 mg 4%
Carbohydrates
nutriment Quantité DV
Total des glucides 14.8 g 5%
Sugars 2.8 g 6%
Fibres alimentaires 5.2 g 19%
Carbohydrate 14.8 g 0%
Glucides nets 12g
acides aminés
nutriment Quantité DV
Alanine 0.144 g 0%
Arginine 0.189 g 0%
Acide aspartique 0.315 g 0%
Cystéine 0.041 g 0%
Acide glutamique 0.613 g 0%
Glycine 0.147 g 0%
Histidine 0.078 g 0%
Isoleucine 0.12 g 0%
Leucine 0.194 g 0%
Lysine 0.177 g 0%
Méthionine 0.057 g 0%
Phénylalanine 0.135 g 0%
Proline 0.142 g 0%
Sérine 0.137 g 0%
Thréonine 0.107 g 0%
Tryptophane 0.036 g 0%
Tyrosine 0.072 g 0%
Valine 0.141 g 0%
Minéraux
nutriment Quantité DV
Calcium 40.87 mg 3%
Cuivre 0.21 mg 24%
Fluorure 61.75 mcg 0%
Fer 1.4 mg 8%
Magnésium 54.6 mg 13%
Manganèse 0.45 mg 20%
Phosphore 96.89 mg 8%
Potassium 529.82 mg 11%
Sélénium 1.3 mcg 2%
Sodium 22.33 mg 1%
Zinc 0.86 mg 8%
autres
nutriment Quantité DV
Eau 241.339 g 0%
Cendres 1.845 g 0%