Quinoa and Pepper Salad
Quinoa and Pepper Salad - Perfect for lunch
Nutritional values
(Percentage of daily recommendation)
| Calorie | 249 cal. | (12 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 3.7 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 119 mg | (125 %) | ||
| Potassium | 406 mg | (10 %) | ||
| Calcium | 29 mg | (3 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 36 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 3 ozs Quinoa
- 5 ozs Vegetable broth
- lemons
- 2 stalks parsley
- salt
- peppers
- 1 red Bell pepper
- yellow Bell pepper
- orange Bell pepper
- 1 Zucchini
- 1 red onion
- 6 Tbsps olive oil
- 1 garlic clove
Preparation steps
Rinse quinoa under cold running water until it runs clear. Bring broth to a boil. Add quinoa and cook, covered, over low heat for about 15 minutes. Remove from heat and let cool.
Meanwhile, rinse lemon in hot water, pat dry, grate zest and squeeze juice. Rinse parsley, shake dry and chop. Combine with lemon zest and quinoa. Season to taste with salt, pepper and lemon juice.
Rinse bell peppers, wipe dry, halve and remove seeds and ribs. Place skin-side up on a baking tray lined with baking paper. Bake in preheated oven at 475°F/convection 450°F for about 10 minutes or until the skin is blackened. Remove from oven, cover with a damp kitchen towel and let cool. Peel bell peppers and cut into strips.
Rinse and dry zucchini. Cut in half lengthwise, remove seeds and cut into approximately 1-inch wide pieces. Peel the onion and cut into wedges. Heat 1 tablespoon of oil in a grill pan. Cook zucchini and onion on all sides on medium heat for 1-2 minutes per side. Remove and let cool.
Peel and crush garlic and combine with remaining oil. Combine all vegetables and drizzle with garlic oil. Season with salt and pepper and let rest for 30 minutes.
Divide quinoa among 4 bowls. Top with vegetables and serve garnished with parsley.
