Colorful Quinoa Salad
Colorful quinoa salad - The delicious superfood mix is great for taking to work!
Healthy, because
Even smarter
Nutritional values
With 15 percent protein, quinoa is a very protein-rich pseudocereal. It also offers a lot of fiber, which stimulates digestion and satiates well. The colorful vegetable mixture provides many vital substances and also lots of fiber.
If you like, you can also prepare the salad with millet instead of quinoa. The small grains provide particularly high levels of iron, which is needed for blood formation, among other things.
(Percentage of daily recommendation)
| Calorie | 523 cal. | (25 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 22 g | (73 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 234.2 μg | (78 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 34.8 μg | (77 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 155 mg | (163 %) | ||
| Potassium | 1,748 mg | (44 %) | ||
| Calcium | 172 mg | (17 %) | ||
| Magnesium | 225 mg | (75 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 13.3 μg | (7 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 210 mg | |||
| Cholesterol | 0.1 mg |
Ingredients
- Ingredients
- 14 ozs chickpeas (canned)
- 5 Tbsps olive oil
- salt
- peppers
- ¼ tsp ground Cumin
- 1 onion
- 10 ozs Vegetable broth
- 5 ozs Quinoa
- 8 ozs Cherry tomatoes (red and yellow)
- 6 ozs Corn (1 corn on the cob; or frozen)
- 5 ozs Edamame (fresh soybeans; frozen)
- 14 ozs Red cabbage
- 1 Bell pepper
- 2 carrots
- ¾ oz parsley (0.5 Bunch)
- 4 Tbsps lemon juice
- 1 Tbsp Mustard
- 1 tsp honey
Preparation steps
Rinse the chickpeas and drain. Mix with 1 tablespoon oil, salt, pepper and cumin. Fry in a hot pan over high heat for 5 minutes. Remove and let cool.
Peel and chop the onion. Heat 1 tablespoon oil in pan, sauté onion for 2 minutes over medium heat. Add broth, bring to a boil. Rinse quinoa and cook in broth over low heat for 10-15 minutes. Then let cool.
Along the way, wash tomatoes and cut in half. Cut corn from the cob if using corn on the cob. If using frozen cook edamame with corn in boiling salted water for 5-8 minutes. Rinse and drain.
Clean red cabbage, wash, slice. Halve bell pepper, remove seeds, wash, cut into strips. Peel carrots, grate. Wash parsley, shake dry, chop. Whisk lemon juice, salt, pepper, mustard, honey, and remaining oil and mix with salad ingredients.
