Quinoa Balls on Tomato Salad

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Quinoa Balls on Tomato Salad
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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
634
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie634 cal.(30 %)
Protein18 g(18 %)
Fat31 g(27 %)
Carbohydrates71 g(47 %)
Sugar added0 g(0 %)
Roughage8.3 g(28 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.6 μg(3 %)
Vitamin E9.5 mg(79 %)
Vitamin K39.8 μg(66 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.2 mg(43 %)
Vitamin B₆0.3 mg(21 %)
Folate106 μg(35 %)
Pantothenic acid1.6 mg(27 %)
Biotin11.6 μg(26 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C27 mg(28 %)
Potassium776 mg(19 %)
Calcium191 mg(19 %)
Magnesium156 mg(52 %)
Iron3.4 mg(23 %)
Iodine14 μg(7 %)
Zinc2.8 mg(35 %)
Saturated fatty acids5.8 g
Uric acid87 mg
Cholesterol63 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
250 grams Quinoa
salt
2 handfuls mixed Baby greens (such as spinach, redvein dock, frisée)
5 Tomatoes
50 grams black Olives (pitted)
1 Anchovy fillet (in oil)
4 Tbsps olive oil
1 shallot
1 garlic clove
1 egg
1 Tbsp finely chopped Fresh herbs
4 Tbsps freshly grated Parmesan
150 grams breadcrumbs
freshly ground peppers
vegetable oil (for cooking)
2 Tbsps lemon juice
How healthy are the main ingredients?
QuinoaOliveolive oilParmesansaltTomato

Preparation steps

1.

Rinse the quinoa in hot water, and allow to swell in 750 ml (approximately 3 cups) of boiling salted water at a very low heat for 15-20 minutes. Then drain if necessary and cool.

2.

Meanwhile, trim the lettuce, rinse and spin dry. Rinse tomatoes, remove stem approaches and cut into thin slices. Combine the olives with anchovies, chop finely, mix with 1 tablespoon oil and let rest.

3.

Peel the shallot and garlic, chop finely and sauté until translucent in 1 tablespoon hot oil. Remove and stir into quinoa. Combine the egg, herbs, Parmesan and breadcrumbs. Season with salt and pepper and mix well. If necessary add more crumbs so that when kneading, the mixture is easy to shape. With wet hands form small balls with the mixture and cook in hot vegetable oil (170°C, 340°F) for 3-4 minutes until golden brown on all sides. Drain on paper towels.

4.

Arrange the tomato slices on plates and top with the tapenade. Mix remaining oil with the lemon juice and drizzle tomatoes. If desired, briefly cook some lettuce leaves. Arrange the lettuce and the quinoa balls on the tomato salad and serve immediately.

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