Healthy Gourmet Kitchen

Kale Quinoa with Salmon

4.6
Average: 4.6 (5 votes)
(5 votes)
Kale Quinoa with Salmon

Kale quinoa with salmon - Concentrated nutrients on your plate

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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
379
calories
Calories

Healthy, because

Even smarter

Nutritional values

IN FORM and the German Nutrition Society (DGE) have provided this recipe with the logo "Recommended by IN FORM". This logo offers consumers guidance on a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. For more information about the project "Tested IN FORM recipes" click here..

Salmon is a good source of protein and biotin, which ensure a firm and slim silhouette. The pseudo grain quinoa scores with plenty of protein, fiber as well as the trace element iron, which is needed, among other things, for the transport of oxygen in the blood.

For even more healthy omega-3 fatty acids, sprinkle a few walnut kernels over the finished dish. Outside the kale season, the dish also tastes really delicious with spinach.

1 serving contains
(Percentage of daily recommendation)
Calorie379 kcal(18 %)
Protein28 g(29 %)
Fat16 g(14 %)
Carbohydrates27 g(18 %)
Sugar added1 g(4 %)
Roughage6.1 g(20 %)
Vitamin A0.7 mg(88 %)
Vitamin D3.8 μg(19 %)
Vitamin E4.2 mg(35 %)
Vitamin K714 μg(1,190 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin16.5 mg(138 %)
Vitamin B₆0.8 mg(57 %)
Folate171 μg(57 %)
Pantothenic acid0.4 mg(7 %)
Biotin1.3 μg(3 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C50 mg(53 %)
Potassium941 mg(24 %)
Calcium199 mg(20 %)
Magnesium125 mg(42 %)
Iron2.9 mg(19 %)
Iodine16 μg(8 %)
Zinc1.1 mg(14 %)
Saturated fatty acids3.5 g
Uric acid68 mg
Cholesterol58 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
12 ozs Vegetable broth
5 ozs Quinoa
8 ozs kale
salt
14 ozs salmon fillets
2 tsps olive oil
1 ½ ozs Apple juice
1 Tbsp Wine vinegar
1 Tbsp lemon juice
¼ oz Mustard (1 TSP)
peppers
How healthy are the main ingredients?
QuinoaApple juicekaleolive oilMustardsalt

Preparation steps

1.

Bring 10 ounces of vegetable broth to a boil in a saucepan. Rinse quinoa with water, then cook in the boiling broth according to package directions for about 15 minutes until al dente.

2.

Meanwhile, clean kale, cut out thick leaf veins, wash cabbage, chop coarsely and cook in boiling salted water for about 10 minutes. Then drain, rinse with cold water and drain well.

3.

In the meantime, rinse salmon fillet, pat dry and salt. Heat 1 tsp olive oil in a frying pan. Sauté salmon in it for 2-3 minutes over high heat. Add apple juice and continue to sauté salmon over low heat for 8 minutes, turning once.

4.

Meanwhile, for the dressing, mix vinegar, lemon juice, remaining broth, oil, salt, pepper and mustard. Divide salmon into pieces and mix with quinoa and kale. Divide salad among plates and drizzle with dressing.