Colorful Quinoa Salad with Spring Onions
Colorful quinoa salad with spring onions - Colorful fit bowl with a taste of Spring!
Healthy, because
Even smarter
Nutritional values
In addition to iron, potassium, and calcium, carrots provide plenty of beta-carotene, which as a precursor of vitamin A is important for our eyesight and the renewal of the skin. The valuable grape seed oil is ideal for cold cooking and offers anti-inflammatory omega-3 fatty acids as well as a lot of antioxidant vitamin E.
The salad is also perfect to take away: Just prepare double the amount and enjoy the delicious leftovers for example in the next lunch break!
(Percentage of daily recommendation)
| Calorie | 558 cal. | (27 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 74 g | (49 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 9.8 g | (33 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 45.2 μg | (75 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 1,020 mg | (26 %) | ||
| Calcium | 133 mg | (13 %) | ||
| Magnesium | 205 mg | (68 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 81 μg | (41 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 109 mg | |||
| Cholesterol | 100 mg |
Ingredients
- Ingredients
- 3 ozs mixed Quinoa
- Sea salt
- 1 spring onion (or scallion)
- 1 carrot
- 1 sprig mint
- 1 Tbsp grapeseed oil
- 1 Tbsp balsamic vinegar
- ½ organic lime (juice and zest)
- 1 tsp Agave syrup
- peppers
- 1 generous pinch ground Cumin
- 1 generous pinch ground Coriander
- 1 oz Pomegranate seed (2 TBSP.)
Preparation steps
Rinse quinoa with water and cook with 2.5 times the amount of salted water for about 15 minutes until al dente. Then put it in a bowl.
In the meantime, clean the spring onion, wash and cut diagonally into fine rings. Peel and dice the carrot. Wash mint, shake dry, pluck leaves and cut into fine strips.
Whisk together oil, vinegar, lime juice and zest, agave syrup, salt, pepper, cumin and coriander with pomegranate seeds to make dressing.
Add spring onion rings, diced carrots and mint strips to the quinoa. Pour dressing over quinoa salad, mix well and arrange in a deep plate.
