Peruvian Grain Salad

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Peruvian Grain Salad
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
333
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie333 kcal(16 %)
Protein11.52 g(12 %)
Fat15.75 g(14 %)
Carbohydrates39.7 g(26 %)
Sugar added0 g(0 %)
Roughage10.09 g(34 %)
Vitamin A89.04 mg(11,130 %)
Vitamin D0 μg(0 %)
Vitamin E0.9 mg(8 %)
Vitamin B₁0.22 mg(22 %)
Vitamin B₂0.14 mg(13 %)
Niacin3.42 mg(29 %)
Vitamin B₆0.23 mg(16 %)
Folate161.56 μg(54 %)
Pantothenic acid0.36 mg(6 %)
Biotin1.23 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C20.3 mg(21 %)
Potassium782.03 mg(20 %)
Calcium81.43 mg(8 %)
Magnesium88.78 mg(30 %)
Iron3.51 mg(23 %)
Zinc1.7 mg(21 %)
Saturated fatty acids2.1 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
1 ¼ cups Quinoa (rinsed thoroughly in cold water and drained)
¼ cup olive oil
2 cups canned red Kidney beans (drained and rinsed)
1 cup cherry tomatoes (halved)
1 Fennel bulb (trimmed and finely sliced)
1 lemon (juiced)
1 handful mint (leaves finely chopped)
How healthy are the main ingredients?
Kidney beansQuinoatomatoolive oilmintFennel bulb

Preparation steps

1.
Place the quinoa in a large, heavy-based saucepan. Heat over a moderate heat, stirring continuously until the grains separate.
2.
Add 600 ml of water and a little salt before bringing to the boil. Reduce to a simmer and cook for 15 minutes or until the liquid has been absorbed. Transfer to a mixing bowl and allow to cool.
3.
Whisk together the lemon juice and olive oil in a mixing bowl and dress the quinoa with it.
4.
Add the kidney beans, cherry tomato, fennel, mint and seasoning and mix thoroughly. Spoon into serving bowls and serve cold.