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Quinoa Salad

Ingredient Amount Calories
Lemon juice 30g 7kcal
Parsley 30g 11kcal
Quinoa 185g 222kcal
Garlic 6g 9kcal
Olive oil 60g 530kcal
Vegetable broth 480g 24kcal
Vegetables, mixed, frozen, unprepared 200g 144kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:

185 grams quinoa
480 milliliters water or broth
Salt and pepper to taste
200 grams mixed vegetables (e.g., cucumber, cherry tomatoes, bell peppers)
30 grams fresh herbs (e.g., parsley, cilantro)
Dressing:
60 milliliters olive oil
2 tablespoons lemon juice (about 30 milliliters)
1 clove garlic, minced
Instructions:

Rinse quinoa under cold water until the water runs clear.
In a saucepan, bring water or broth to a boil.
Add quinoa, reduce heat to low, cover, and simmer for 15 minutes until the water is absorbed and quinoa is tender.
Fluff quinoa with a fork and let it cool to room temperature.
In a large bowl, combine the cooled quinoa with mixed vegetables and chopped herbs.
Whisk together the dressing ingredients and pour over the salad, tossing to combine.
Chill the salad before serving, or serve at room temperature.
Servings: Makes approximately 4 servings.

Nutrition Facts
Portion Size 248 g | ml
Amount Per Portion 237
990
kcal
kilojoules
% Daily Value *
Total Fat 16g 21%
Saturated Fat 2.3g 11%
Sodium 387mg 17%
Total Carbohydrate 19g 7%
Dietary Fiber 3.6g 13%
Sugar 1.3g
Protein 4.3g 9%
Vitamin D 0mcg 0%
Calcium 38mg 3%
Iron 1.8mg 10%
Potassium 264mg 6%
* 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.
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Vitamins
Nutrient Amount DV
Vitamin A 172.975 mcg 19%
Thiamin [B1] 0.149 mg 12%
Riboflavin [B2] 0.129 mg 10%
Niacin [B3] 1.064 mg 7%
Pantothenic acid [B5] 0.202 mg 4%
Vitamin B6 0.142 mg 8%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 46.87 mcg 0%
Vitamin C 19.026 mg 21%
Vitamin D 0 mcg 0%
Vitamin E 2.52 mg 17%
Vitamin K 132.896 mcg 111%
Betaine 0.015 mg 0%
Choline 12.733 mg 2%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 19.2 g 7%
Sugars 1.3 g 3%
Dietary fiber 3.6 g 13%
Carbohydrate 11.3 g 0%
Net carbs 17.9g
Aminoacids
Nutrient Amount DV
Alanine 0.173 g 0%
Arginine 0.288 g 0%
Aspartic acid 0.369 g 0%
Cysteine 0.046 g 0%
Glutamic acid 0.527 g 0%
Glycine 0.174 g 0%
Histidine 0.108 g 0%
Isoleucine 0.166 g 0%
Leucine 0.251 g 0%
Lysine 0.227 g 0%
Methionine 0.069 g 0%
Phenylalanine 0.169 g 0%
Proline 0.169 g 0%
Serine 0.173 g 0%
Threonine 0.139 g 0%
Tryptophan 0.045 g 0%
Tyrosine 0.089 g 0%
Valine 0.19 g 0%
Minerals
Nutrient Amount DV
Calcium 37.63 mg 3%
Copper 0.16 mg 18%
Fluoride 0 mcg 0%
Iron 1.82 mg 10%
Magnesium 47.38 mg 11%
Manganese 0.46 mg 20%
Phosphorus 110.65 mg 9%
Potassium 263.79 mg 6%
Selenium 1.72 mcg 3%
Sodium 386.77 mg 17%
Zinc 0.87 mg 8%
Other
Nutrient Amount DV
Water 206.331 g 0%
Ash 1.707 g 0%