Beet and Quinoa Salad with Avocado and Eggs
Beet and quinoa salad with avocado and eggs - Light brain food!
Healthy, because
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Nutritional values
The pseudocereal quinoa is rich in blood-building iron, wound-healing zinc, and enzyme-activating manganese. Vitamin C from lime juice gives us strong defenses. The peel also provides lime oil, which has antibacterial and antibiotic effects.
If you like, you can also replace the quinoa with millet, buckwheat or wholemeal couscous. Instead of cilantro, flat-leaf parsley or basil also go very well with the beet and quinoa salad with avocado and eggs.
(Percentage of daily recommendation)
| Calorie | 421 cal. | (20 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.9 g | (26 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 20.7 μg | (35 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 0.8 μg | (2 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 840 mg | (21 %) | ||
| Calcium | 40 mg | (4 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 45 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 9 g |
Preparation steps
Rinse quinoa in a sieve under cold water. Then cook in boiling salted water for 10-12 minutes so that it still has a slight bite. Then drain and leave to drain a bit more.
Remove beet tubers from the package, reserving 2 tablespoons of juice. Cut 1 beet into small pieces, finely puree the other with the juice in a blender.
Peel onion and cut into fine strips. Halve avocado, remove pit, lift flesh from skin and cut into wedges. Wash cilantro, shake dry, coarsely chop some leaves, leave the rest whole. Peel eggs and cut in half.
Add beet pieces and the puree to the quinoa. Add onion rings, chopped cilantro, lime zest and juice, and olive oil. Mix well, and season with salt and pepper. Arrange beet quinoa salad with avocado wedges and egg halves on a platter and sprinkle remaining cilantro leaves on top. Add coarse salt to taste.
