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Quinoa and kale salad with roasted beets and goat cheese

Ingrédient Quantité Calories
Pomme 118g 61kcal
Chou frisé 268g 94kcal
Noix 28.7g 188kcal
Quinoa 185g 222kcal
Huile d'olive 28g 248kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 30g 10kcal
Fromage, chèvre, type doux 120g 317kcal
Betteraves, crues 0.138g 0kcal
Canneberges séchées, sucrées 32.5g 100kcal

Recipe Tags:

Blood Type Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
120g Goat Cheese Crumbles
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1 cup quinoa
2 cups water
4 cups kale, cut into strips
2 tsp extra virgin olive oil
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½ pound roasted beets, chopped
¼ cup dried cranberries
1 apple, diced
¼ cup toasted walnuts
2 scallions
Directions
Rinse quinoa and place in saucepan with 2 cups water. Bring to a boil, then reduce heat to medium low, cover, and cook for 15-20 minutes until liquid is absorbed.
Whisk together dressing ingredients and add to cooked quinoa; let quinoa cool to room temperature.
Combine kale, olive oil and salt in a bowl and massage until soft, about 3-4 minutes.
When ready to serve, toss together quinoa, kale, beets, cranberries, apple, walnuts, scallions and generously top with Goat Cheese

Valeurs nutritives
Taille des portions 203 g | ml
Quantité par portion 310
1296
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 20g 26%
Gras saturés 6g 30%
Sodium 179mg 8%
Total des glucides 25g 9%
Fibres alimentaires 5.9g 21%
Sucre 10g
Protéine 11g 22%
Vitamine D 0.1mcg 1%
Calcium 235mg 18%
Fer 2.8mg 15%
Potassium 409mg 9%
* 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.
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Vitamines
nutriment Quantité DV
Vitamine A 252.74 mcg 28%
Thiamine [B1] 0.181 mg 15%
Riboflavine [B2] 0.424 mg 33%
Niacine [B3] 1.302 mg 8%
Acide pantothénique [B5] 0.516 mg 10%
Vitamine B6 0.289 mg 17%
Cobalamine [B12] 0.057 mcg 0%
Floate [B9] 77.319 mcg 0%
Vitamine C 65.456 mg 73%
Vitamine D 0.12 mcg 1%
Vitamine E 2.111 mg 14%
Vitamine K 282.771 mcg 236%
Bétaïne 0.303 mg 0%
Choline 20.533 mg 4%
Carbohydrates
nutriment Quantité DV
Total des glucides 25.1 g 9%
Sugars 10.4 g 21%
Fibres alimentaires 5.9 g 21%
Carbohydrate 17.9 g 0%
Glucides nets 14.7g
acides aminés
nutriment Quantité DV
Alanine 0.338 g 0%
Arginine 0.606 g 0%
Acide aspartique 0.779 g 0%
Cystéine 0.095 g 0%
Acide glutamique 1.764 g 0%
Glycine 0.325 g 0%
Histidine 0.357 g 0%
Isoleucine 0.472 g 0%
Leucine 0.833 g 0%
Lysine 0.668 g 0%
Méthionine 0.231 g 0%
Phénylalanine 0.464 g 0%
Proline 0.961 g 0%
Sérine 0.453 g 0%
Thréonine 0.406 g 0%
Tryptophane 0.12 g 0%
Tyrosine 0.358 g 0%
Valine 0.638 g 0%
Minéraux
nutriment Quantité DV
Calcium 235.05 mg 18%
Cuivre 0.47 mg 53%
Fluorure 0.97 mcg 0%
Fer 2.76 mg 15%
Magnésium 71.15 mg 17%
Manganèse 1.22 mg 53%
Phosphore 215.46 mg 17%
Potassium 408.58 mg 9%
Sélénium 3.18 mcg 6%
Sodium 178.66 mg 8%
Zinc 1.31 mg 12%
autres
nutriment Quantité DV
Eau 145.143 g 0%
Cendres 2.114 g 0%