Quinoa and Two Bean Salad
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
277
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 277 cal. | (13 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.8 g | (43 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 51.3 μg | (86 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 915 mg | (23 %) | ||
| Calcium | 121 mg | (12 %) | ||
| Magnesium | 158 mg | (53 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 0.4 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 2 cups Vegetable broth
- 2 cups water
- 2 cups Quinoa
- 2 cups fresh Green beans (rinsed and trimmed)
- 2 cloves garlic cloves (peeled and crushed)
- 1 Red onion (peeled and chopped)
- 1 red Bell pepper (rinsed; trimmed and diced)
- 2 cups canned red Kidney beans (drained and rinsed)
- salt (to taste)
- freshly ground Black pepper (to taste)
- Lime juice (from one lime)
- 1 handful fresh cilantro (rinsed and finely chopped)
Preparation steps
1.
In a large saucepan, bring vegetable broth and water to a boil. Add the quinoa, cover, reduce heat and simmer for 15 minutes.
2.
In a separate saucepan, blanch the green beans in boiling water for 3 minutes. Drain and cool, cut into 2-inch lengths.
3.
Once the grains have cooked for 15 minutes, add the green beans, garlic, chopped onion, peppers, and kidney beans. Season to taste with salt and pepper. Squeeze in the lime juice and simmer for an additional 5 to 10 minutes. Remove from heat and allow to cool.
4.
Garnish with fresh chopped cilantro. Serve warm or chilled.
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