Your Recipe

Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette

Ingredient Amount Calories
Avocados 75g 120kcal
Lemon juice 28.8g 6kcal
Cucumber 60g 10kcal
Kale 21g 7kcal
Peppers, raw, red, sweet 45g 12kcal
Cheese feta 9.5g 25kcal
Quinoa 113.9g 137kcal
Tap water 312g 0kcal
Olive oil 56g 495kcal
Onions, red, raw 6.5g 3kcal
Sea salt 4.5g 0kcal
Black pepper, ground 0.575g 1kcal

Recipe Tags:

Anti-Inflammatory Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
Salad

⅔ cup quinoa

1 ⅓ cups water

1 bunch kale, torn into bite-sized pieces

½ avocado - peeled, pitted, and diced

½ cup chopped cucumber

⅓ cup chopped red bell pepper

2 tablespoons chopped red onion

1 tablespoon crumbled feta cheese

Dressing

¼ cup olive oil

2 tablespoons lemon juice

1 ½ tablespoons Dijon mustard

¾ teaspoon sea salt

¼ teaspoon ground black pepper

Directions
Bring the quinoa and 1 1/3 cup water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.

Place kale in a steamer basket over 1 inch of boiling water in a saucepan. Cover saucepan with a lid and steam kale until hot, about 45 seconds; transfer to a large plate. Top kale with quinoa, avocado, cucumber, bell pepper, red onion, and feta cheese.

Whisk olive oil, lemon juice, Dijon mustard, sea salt, and black pepper together in a bowl until the oil emulsifies into the dressing; pour over the salad.

Nutrition Facts
Portion Size 183 g | ml
Amount Per Portion 204
854
kcal
kilojoules
% Daily Value *
Total Fat 18g 23%
Saturated Fat 2.7g 14%
Sodium 480mg 21%
Total Carbohydrate 10g 4%
Dietary Fiber 2.7g 10%
Sugar 1.4g
Protein 2.4g 5%
Vitamin D 0mcg 0%
Calcium 39mg 3%
Iron 0.8mg 5%
Potassium 219mg 5%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 35.385 mcg 4%
Thiamin [B1] 0.065 mg 5%
Riboflavin [B2] 0.11 mg 8%
Niacin [B3] 0.662 mg 4%
Pantothenic acid [B5] 0.389 mg 8%
Vitamin B6 0.143 mg 8%
Cobalamin [B12] 0.04 mcg 0%
Floate [B9] 38.851 mcg 0%
Vitamin C 24.517 mg 27%
Vitamin D 0.01 mcg 0%
Vitamin E 2.817 mg 19%
Vitamin K 36.109 mcg 30%
Betaine 0.241 mg 0%
Choline 11.559 mg 2%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 10 g 4%
Sugars 1.4 g 3%
Dietary fiber 2.7 g 10%
Carbohydrate 9.7 g 0%
Net carbs 8.5g
Aminoacids
Nutrient Amount DV
Alanine 0.103 g 0%
Arginine 0.144 g 0%
Aspartic acid 0.217 g 0%
Cysteine 0.03 g 0%
Glutamic acid 0.349 g 0%
Glycine 0.098 g 0%
Histidine 0.067 g 0%
Isoleucine 0.095 g 0%
Leucine 0.154 g 0%
Lysine 0.138 g 0%
Methionine 0.048 g 0%
Phenylalanine 0.102 g 0%
Proline 0.134 g 0%
Serine 0.115 g 0%
Threonine 0.081 g 0%
Tryptophan 0.028 g 0%
Tyrosine 0.057 g 0%
Valine 0.114 g 0%
Minerals
Nutrient Amount DV
Calcium 39.26 mg 3%
Copper 0.11 mg 13%
Fluoride 57.09 mcg 0%
Iron 0.82 mg 5%
Magnesium 31.64 mg 8%
Manganese 0.3 mg 13%
Phosphorus 71.93 mg 6%
Potassium 219.11 mg 5%
Selenium 1.35 mcg 2%
Sodium 479.53 mg 21%
Zinc 0.59 mg 5%
Other
Nutrient Amount DV
Water 150.928 g 0%
Ash 0.933 g 0%