Quinoa Salad Bowl with Mizuna
Healthy, because
Even smarter
Nutritional values
Quinoa is one of the only plant proteins that is a complete protein, so it is a great thing to incorporate into your diet, especially if you are a vegetarian or vegan. The other ingredients complement the quinoa by providing healthy fats, carbs, and nutrients.
Add some grilled chicken or tofu for more protein.
(Percentage of daily recommendation)
| Calorie | 451 cal. | (21 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.6 g | (29 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 40.7 μg | (68 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 902 mg | (23 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 141 mg | (47 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 22 g |
Ingredients
- Ingredients
- 3 ½ ozs white Quinoa
- 7 ozs Vegetable broth
- 2 red onions
- 6 Tbsps olive oil
- 1 Mango
- 1 handful Mizuna
- 1 handful baby Chard leaf
- 3 Tbsps Pumpkin seed
- 1 organic Orange
- 3 Tbsps white balsamic vinegar
- salt
- freshly ground peppers
- 1 Avocado
- 2 Tbsps Cress
Preparation steps
Preheat a convection oven to 350°F.
For the salad ingredients: Rinse the quinoa in a sieve. Place in a pot along with the vegetable broth, and simmer until cooked, about 15 minutes.
Peel the onions and toss with 1 tablespoon of the olive oil. Place in a small baking dish and cook for 10-15 minutes.
Peel the mango, remove the flesh from the core and cut into small cubes. Rinse the mizuna and chard, and shake dry. Toast the pumpkin seeds in a dry skillet until golden and fragrant.
For the dressing: Rinse the orange in hot water, wipe dry and grate zest. Squeeze the juice from the orange. In a bowl, whisk the orange zest and juice with the balsamic vinegar and remaining oil. Season with salt and pepper to taste.
Halve the avocado lengthwise, remove pit and cut into wedges.
For serving: In a bowl, stir the quinoa with the mango, pumpkins seeds and 2 tablespoons of the dressing. Divide the quinoa mixture between plates. Top with the onions, mizuna, swiss chard and avocado. Drizzle the remaining dressing over top. Serve garnished with cress.
