Healthy Mediterranean Food

Colorful Quinoa Salad with Spring Onions

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Colorful Quinoa Salad with Spring Onions

Colorful quinoa salad with spring onions - Colorful fit bowl with a taste of Spring!

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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
558
calories
Calories

Healthy, because

Even smarter

Nutritional values

IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo offers consumers guidance on a balanced diet. Only healthy recipes that meet all established criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..

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!

1 serving contains
(Percentage of daily recommendation)
Calorie558 kcal(27 %)
Protein12 g(12 %)
Fat18 g(16 %)
Carbohydrates74 g(49 %)
Sugar added5 g(20 %)
Roughage9.8 g(33 %)
Vitamin A1.4 mg(175 %)
Vitamin D0 μg(0 %)
Vitamin E4.1 mg(34 %)
Vitamin K45.2 μg(75 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.1 mg(34 %)
Vitamin B₆0.4 mg(29 %)
Folate73 μg(24 %)
Pantothenic acid1.6 mg(27 %)
Biotin7 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C62 mg(65 %)
Potassium1,020 mg(26 %)
Calcium133 mg(13 %)
Magnesium205 mg(68 %)
Iron4.5 mg(30 %)
Iodine81 μg(41 %)
Zinc2.7 mg(34 %)
Saturated fatty acids2 g
Uric acid109 mg
Cholesterol100 mg

Ingredients

for
1
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.)
How healthy are the main ingredients?
Quinoagrapeseed oilAgave syrupmintspring onioncarrot

Preparation steps

1.

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.

2.

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.

3.

Whisk together oil, vinegar, lime juice and zest, agave syrup, salt, pepper, cumin and coriander with pomegranate seeds to make dressing.

4.

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.