Your Recipe

Rainbow Salad

Ingredient Amount Calories
Blueberries 250g 143kcal
Oranges 420g 197kcal
Kale 134g 47kcal
Beans kidney, red 90g 303kcal
Pumpkin And Squash Seeds 7.44g 42kcal
Honey 7.08g 22kcal
Quinoa 90g 108kcal
Garlic 3g 4kcal
Olive oil 39.9g 353kcal
Cranberries, dried, sweetened 24.36g 75kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients:

Makes 2 servings

½ cup quinoa
2 cups bunch shredded kale
½ cup red kidney beans
3 tbsp pumpkin seeds
Handful of walnuts
3 tbsp dried cranberries
1 punnet/basket of blueberries
Dressing:

3 oranges, juiced
3 tbsp olive oil
1 garlic clove, crushed
1 tsp manuka honey
Directions:

Cook quinoa according to packet instructions. Once cooked, place into a large bowl.
Add kale, pumpkin seeds, blueberries, cranberries, beans, and walnuts. Stir to combine.
In a small bowl, mix orange juice, olive oil, garlic, and honey. Pour over salad. Serve and enjoy!

Nutrition Facts
Portion Size 533 g | ml
Amount Per Portion 647
2706
kcal
kilojoules
% Daily Value *
Total Fat 25g 32%
Saturated Fat 3.5g 17%
Sodium 47mg 2%
Total Carbohydrate 97g 35%
Dietary Fiber 20g 71%
Sugar 46g
Protein 18g 36%
Vitamin D 0mcg 0%
Calcium 313mg 24%
Iron 5.8mg 32%
Potassium 1443mg 31%
* 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.
Print Pdf
Vitamins
Nutrient Amount DV
Vitamin A 252.351 mcg 28%
Thiamin [B1] 0.641 mg 53%
Riboflavin [B2] 0.526 mg 40%
Niacin [B3] 3.307 mg 21%
Pantothenic acid [B5] 1.318 mg 26%
Vitamin B6 0.553 mg 33%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 310.513 mcg 0%
Vitamin C 189.029 mg 210%
Vitamin D 0 mcg 0%
Vitamin E 5.122 mg 34%
Vitamin K 300.91 mcg 251%
Betaine 0.531 mg 0%
Choline 69.32 mg 13%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 96.9 g 35%
Sugars 46 g 92%
Dietary fiber 19.8 g 71%
Carbohydrate 86.8 g 0%
Net carbs 50.9g
Aminoacids
Nutrient Amount DV
Alanine 0.807 g 0%
Arginine 1.282 g 0%
Aspartic acid 1.99 g 0%
Cysteine 0.208 g 0%
Glutamic acid 2.583 g 0%
Glycine 0.896 g 0%
Histidine 0.537 g 0%
Isoleucine 0.768 g 0%
Leucine 1.263 g 0%
Lysine 1.086 g 0%
Methionine 0.296 g 0%
Phenylalanine 0.897 g 0%
Proline 0.84 g 0%
Serine 0.873 g 0%
Threonine 0.669 g 0%
Tryptophan 0.212 g 0%
Tyrosine 0.479 g 0%
Valine 0.907 g 0%
Minerals
Nutrient Amount DV
Calcium 312.61 mg 24%
Copper 0.66 mg 73%
Fluoride 1.24 mcg 0%
Iron 5.84 mg 32%
Magnesium 164.47 mg 39%
Manganese 2.09 mg 91%
Phosphorus 381.63 mg 31%
Potassium 1442.58 mg 31%
Selenium 5.14 mcg 9%
Sodium 46.98 mg 2%
Zinc 2.68 mg 24%
Other
Nutrient Amount DV
Water 388.54 g 0%
Ash 4.353 g 0%