Fruity Quinoa Salad with Blueberries and Peppers
Fruity quinoa salad with blueberries and peppers - Many antioxidants in one bowl
Healthy, because
Even smarter
Nutritional values
Blueberries and peppers, thanks to vitamin C, are real cell protectors. With its help, the vegetable iron of quinoa can be better absorbed by the body.
Outside the blueberry season, you can also use other types of fruit, for example, mango or pear.
(Percentage of daily recommendation)
| Calorie | 385 cal. | (18 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 12.4 g | (41 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 97.5 μg | (163 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 104 mg | (109 %) | ||
| Potassium | 982 mg | (25 %) | ||
| Calcium | 61 mg | (6 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 72 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- 5 ozs Quinoa
- salt
- 1 oz Pine nuts (2 TBSP.)
- 1 yellow Bell pepper
- 8 ozs Blueberries
- 3 ozs dried soft apricots (or apricots)
- ½ lemon (juice)
- 8 Tbsps Orange juice
- peppers
- 1 Tbsp Agave syrup
- 4 Tbsps olive oil
- 7 ozs cabbage lettuce
- ¾ oz parsley (0.5 Bunch)
- red Pepper berries
- Red pepper flakes
Preparation steps
Cook quinoa in twice the amount of boiling salted water over low heat for about 15 minutes. Then leave to cool for 5 minutes.
In the meantime, toast pine nuts in a hot pan over medium heat without fat. Halve the bell pepper, remove seeds, wash and cut into small cubes.
Wash and drain blueberries. Cut apricots into wedges. Whisk lemon juice with orange juice, salt, pepper and agave syrup and whisk in oil vigorously.
Mix quinoa with diced peppers, blueberries and apricots, mix with dressing.
Clean and wash lettuce, pluck leaves into small pieces, spin dry and arrange on plates. Arrange quinoa salad on top, sprinkle with herbs, pine nuts, crushed red pepper and chili flakes.
