Grain and Fruit Salad Dish for Vegans
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
275
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 275 cal. | (13 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 79.6 μg | (133 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 766 mg | (19 %) | ||
| Calcium | 68 mg | (7 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 56 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ½ cups Quinoa (rinsed)
- 3 cups low-sodium vegetable stock
- 3 cups baby Spinach (washed)
- 1 cup Arugula (washed)
- 2 cups Strawberries (hulled and halved)
- 1 medium, Haas Avocado (pitted and roughly sliced)
- 2 Tbsps lemon juice
- 1 Tbsp Sunflower seed
- salt
- freshly ground peppers
Preparation steps
1.
Place the quinoa in a large saucepan and cook over a medium heat for 2 minutes until dried out and starting to toast.
2.
Cover with the stock and bring to a boil over a moderate heat. Cover with a lid and cook over a low heat for 15 - 20 minutes until tender.
3.
Remove from the heat and leave to cool, covered, for 10 minutes. Fluff with a fork and stir through the spinach and rocket until wilted.
4.
Spoon into a bowl and add the strawberries, avocado, and lemon juice, tossing well to mix. Season to taste with salt and pepper.
5.
Divide between bowls and garnish with sunflower seeds before serving.
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