Your Recipe

California quinoa & avocado salad

Składnik Ilość Kalorie
Awokado 138g 221kcal
Granaty 50g 42kcal
Sok cytrynowy 122g 27kcal
Brokuł, surowy 120g 41kcal
Liście kolendry (Cilantro) 80g 18kcal
Pistacje 20g 112kcal
Syropy klonowe 40g 104kcal
Quinoa 250g 300kcal
Tahini 15g 89kcal
Oliwa z oliwek 28g 248kcal
Onions, spring or scallions (includes tops and bulb), raw 20g 6kcal
Squash, winter, butternut, raw 250g 113kcal
Peppermint fresh 80g 56kcal

Recipe Instructions:

Ingredients
250g butternut squash, chopped into small chunks
2 tbsp olive oil or rapeseed oil
120g pack thin-stemmed broccoli, cut into small pieces
250g pouch cooked quinoa
small handful coriander, leaves picked and chopped
small handful mint, leaves picked and chopped
4 spring onions, finely sliced on an angle
50g pomegranate seeds
20g pistachios, roughly chopped
1 small ripe avocado
juice ½ lemon
handful sprouts (alfalfa or china rose sprouts are nice) or baby herb leaves
For the dressing
1 tbsp tahini
½ small ripe avocado, stoned, peeled and roughly chopped
small handful coriander, leaves picked
small handful mint, leaves picked
zest and juice ½ lemon
2 tsp clear honey or maple syrup

Method
STEP 1
Heat oven to 200C/180C fan/gas 6 and line a baking tray with parchment. Tip the butternut squash onto the tray, drizzle with 2 tsp oil and season well. Roast for 20 mins, then push the squash to one end of the tray, add the broccoli to the other end and drizzle with 1 tsp oil. Season and roast for 10 mins more.

STEP 2
Meanwhile, make the dressing. Put all the ingredients in the small bowl of a food processor, add 1 tbsp water and a pinch of salt. Blitz to make a loose dressing, adding a little more water if necessary.

STEP 3
Squeeze the pouch of quinoa to separate the grains, then tip into a large bowl. Add the herbs, spring onions, pomegranate seeds and pistachios. Add the remaining 1 tbsp oil, season and toss everything together. Add the roasted veg too.

STEP 4
Divide the salad between two plates and drizzle over the dressing. Halve the avocado and remove the stone, then slide a dessertspoon between the skin and flesh to remove it in one piece. Place on a chopping board, rounded side up, and thinly slice. Squeeze over the lemon juice, then slide a knife underneath and lift half the avocado onto each salad. Top with the sprouts and grind over a little pepper, if you like.

dane odżywcze
Wielkość porcji 607 g | ml
Ilość na porcję 688
2879
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 36g 47%
Tłuszcz nasycony 5g 25%
Sód 84mg 4%
Węglowodany ogółem 86g 31%
Błonnik 20g 70%
Cukier 24g
Białko 16g 33%
Witamina D 0mcg 0%
Wapń 318mg 24%
Żelazo 7.7mg 43%
Potas 1941mg 41%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 915.855 mcg 102%
Tiamina [B1] 0.636 mg 53%
Ryboflawina [B2] 0.829 mg 64%
Niacyna [B3] 5.462 mg 34%
Kwas pantotenowy [B5] 2.458 mg 49%
Witamina B6 0.974 mg 57%
Kobalamina [B12] 0 mcg 0%
Kwas foliowy [B9] 290.89 mcg 0%
Witamina C 138.787 mg 154%
Witamina D 0 mcg 0%
Witamina E 8.082 mg 54%
Witamina K 234.053 mcg 195%
Betaina 0.704 mg 0%
Cholina 62.946 mg 11%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 85.9 g 31%
Sugars 23.7 g 47%
Błonnik 19.7 g 70%
Carbohydrate 64.5 g 0%
Węglowodany netto 62.2g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 0.669 g 0%
Arginina 1.155 g 0%
kwas asparaginowy 1.434 g 0%
Cysteina 0.186 g 0%
Kwas glutaminowy 2.383 g 0%
Glicyna 0.711 g 0%
Histydyna 0.374 g 0%
Izoleucyna 0.566 g 0%
Leucyna 0.955 g 0%
Lizyna 0.745 g 0%
Metionina 0.285 g 0%
Alanina 0.676 g 0%
Prolina 0.704 g 0%
Seryna 0.684 g 0%
Treonina 0.495 g 0%
Tryptofan 0.198 g 0%
Tyrozyna 0.365 g 0%
Walina 0.713 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 318.08 mg 24%
Miedź 1.02 mg 113%
Fluor 5.17 mcg 0%
Żelazo 7.73 mg 43%
Magnez 229.6 mg 55%
Mangan 2.77 mg 120%
Fosfor 477.01 mg 38%
Potas 1940.77 mg 41%
Selen 9.91 mcg 18%
Sód 83.55 mg 4%
Cynk 3.9 mg 35%
inne
składnik odżywczy Ilość DV
Woda 462.329 g 0%
Popiół 5.94 g 0%