Quinoa Bowl with Fava Beans and Salmon
Quinoa bowl with Fava beans and salmon - It's the mix that makes it - protein in abundance
Healthy, because
Even smarter
Nutritional values
In Quinoa is rich in magnesium: a good supply of this mineral is particularly advisable during periods of stress or sport. Iron from the Inca grain helps oxygen transport to function well. The omega-3 fatty acids from Salmon keep the gray cells on their toes and protect the blood vessels.
If you can't get fava beans, you can replace them with the same amount of frozen peas or edamame. In season, of course, the fresh vegetables are also suitable for the quinoa bowl with broad beans and salmon.
(Percentage of daily recommendation)
| Calorie | 683 cal. | (33 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 23.2 g | (77 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 7.5 mg | (63 %) | ||
| Vitamin K | 17.3 μg | (29 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 23.3 mg | (194 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 212 μg | (71 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 5 μg | (167 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 1,789 mg | (45 %) | ||
| Calcium | 213 mg | (21 %) | ||
| Magnesium | 233 mg | (78 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 8.9 g | |||
| Uric acid | 127 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 3 ½ ozs Quinoa
- salt
- 9 ozs frozen Fava bean (shelled, defrosted)
- ½ Cucumber
- 2 lettuce hearts
- ½ bunch Dill
- 2 ½ Oganic oranges
- 2 Tbsps apple cider vinegar
- 3 Tbsps Canola oil
- 1 tsp liquid honey
- peppers
- 18 ozs salmon fillets
- 3 ½ ozs Vegetable broth
- 3 ½ ozs Feta
- 1 pinch Red pepper flakes
- ¾ oz Sunflower seed
Preparation steps
Cook quinoa covered in a pot with about 8 ounces salted water for about 10 minutes on low heat. Remove from heat, let stand for 5 minutes, pour into a bowl and let cool.
Meanwhile, cook fava beans in boiling salted water for 3 minutes, rinse and drain, then remove skin. Peel cucumber, cut in half lengthwise, remove seeds and cut flesh into 2 cm cubes. Clean lettuce, wash and spin dry. Wash dill, shake dry and pluck off in small branches.
Wash 2 oranges in hot water, rub dry, remove some zest from peel and quarter each fruit. Squeeze the rest of the orange.
Mix orange juice with vinegar, 2 tablespoons oil, honey, salt and pepper and season to taste. Mix with quinoa and add beans and cucumber. Arrange lettuce leaves with the quinoa salad in bowls and add 2 orange wedges to each.
Rinse salmon and pat dry. Heat 1 tablespoon oil in a frying pan. Sauté salmon over medium heat for 3 minutes per side. Sprinkle with orange zest, add broth, cover and let fish cook over low heat for about 10 minutes. Then salt and cut into bite-sized pieces.
Arrange salmon on salad, crumble feta and sprinkle on top. Grind chili flakes and pepper over Quinta Bowl with fava beans and salmon and serve sprinkled with dill and sunflower seeds.
