Fruity Quinoa-Soy Bean Salad

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Fruity Quinoa-Soy Bean Salad
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Health Score:
8,3 / 10
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)
Calorie335 kcal(16 %)
Protein10.2 g(10 %)
Fat18.81 g(16 %)
Carbohydrates36.57 g(24 %)
Sugar added1.05 g(4 %)
Roughage6.49 g(22 %)
Vitamin A126.98 mg(15,873 %)
Vitamin D0 μg(0 %)
Vitamin E1.24 mg(10 %)
Vitamin B₁0.34 mg(34 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.93 mg(33 %)
Vitamin B₆0.31 mg(22 %)
Folate153.75 μg(51 %)
Pantothenic acid0.36 mg(6 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C79 mg(83 %)
Potassium670.85 mg(17 %)
Calcium135.82 mg(14 %)
Magnesium81.52 mg(27 %)
Iron3.05 mg(20 %)
Iodine1.05 μg(1 %)
Zinc1.26 mg(16 %)
Saturated fatty acids2.62 g
Cholesterol0 mg

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
How healthy are the main ingredients?
Quinoasesame oilparsleysugarsaltonion

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.