Quinoa and Pepper Salad

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Average: 5 (2 votes)
(2 votes)
Quinoa and Pepper Salad

Quinoa and Pepper Salad - Perfect for lunch

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Health Score:
7,7 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
249
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie249 kcal(12 %)
Protein4 g(4 %)
Fat17 g(15 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage4.8 g(16 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E4.5 mg(38 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.2 mg(18 %)
Vitamin B₆0.4 mg(29 %)
Folate59 μg(20 %)
Pantothenic acid0.4 mg(7 %)
Biotin3.7 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C119 mg(125 %)
Potassium406 mg(10 %)
Calcium29 mg(3 %)
Magnesium61 mg(20 %)
Iron1.4 mg(9 %)
Iodine3 μg(2 %)
Zinc0.7 mg(9 %)
Saturated fatty acids2.4 g
Uric acid36 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
3 ounces
5 ounces
2 sprigs
1
1
1
red Onion
6 tablespoons
1

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

5.

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.

6.

Divide quinoa among 4 bowls. Top with vegetables and serve garnished with parsley.