Fruity Quinoa-Soy Bean Salad
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
335
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 10.2 g | (10 %) | ||
| Fat | 18.81 g | (16 %) | ||
| Carbohydrates | 36.57 g | (24 %) | ||
| Sugar added | 1.05 g | (4 %) | ||
| Roughage | 6.49 g | (22 %) |
more nutritional values
| Vitamin A | 126.98 mg | (15,873 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.24 mg | (10 %) | ||
| Vitamin B₁ | 0.34 mg | (34 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.93 mg | (33 %) | ||
| Vitamin B₆ | 0.31 mg | (22 %) | ||
| Folate | 153.75 μg | (51 %) | ||
| Pantothenic acid | 0.36 mg | (6 %) | ||
| Biotin | 1.31 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 670.85 mg | (17 %) | ||
| Calcium | 135.82 mg | (14 %) | ||
| Magnesium | 81.52 mg | (27 %) | ||
| Iron | 3.05 mg | (20 %) | ||
| Iodine | 1.05 μg | (1 %) | ||
| Zinc | 1.26 mg | (16 %) | ||
| Saturated fatty acids | 2.62 g | |||
| Cholesterol | 0 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams red Quinoa
- salt
- 200 grams green soybean
- 1 Bell pepper
- 1 Red onion
- 1 Mango
- 1 Lime (juiced)
- 1 Tbsp Rice vinegar
- 4 Tbsps light sesame oil
- 2 Tbsps chopped fresh parsley
- 1 pinch brown sugar
- peppers
Preparation steps
1.
Rinse the quinoa in a sieve, place in boiling salted water and cook for about 10 minutes. Remove from heat and let stand, covered, for about 10 minutes. Transfer to a bowl and let cool.
2.
Meanwhile, cook the soy beans in boiling salted water for about 10 minutes until tender, rinse and drain. Rinse, halve and cut the pepper into small cubes. Peel the onion and also cut into small cubes. Peel the mango, cut the flesh from the pit and cut into small pieces.
3.
For the dressing, mix the lime juice with the rice vinegar, oil, the parsley, sugar and season with salt and pepper. Mix in the prepared salad ingredients and serve.
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