Healthy Gourmet Kitchen

Quinoa Salad with Apple

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Quinoa Salad with Apple

Quinoa Salad with Apple - Fruity and spicy one-pot dish that's super for takeout

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
491
calories
Calories

Healthy, because

Even smarter

Nutritional values

IN FORM and the German Nutrition Society (DGE) have provided this recipe with the logo "Recommended by IN FORM". This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here.

The orange color of the Carrots is provided by carotenoids. These secondary plant compounds can be converted into vitamin A, which is important for eyes and skin.

The salad can also be prepared vegan without any effort: Simply replace the honey with the same amount of agave syrup.

1 serving contains
(Percentage of daily recommendation)
Calorie491 cal.(23 %)
Protein14 g(14 %)
Fat18 g(16 %)
Carbohydrates60 g(40 %)
Sugar added4 g(16 %)
Roughage12.9 g(43 %)
Vitamin A1.7 mg(213 %)
Vitamin D0 μg(0 %)
Vitamin E8.7 mg(73 %)
Vitamin K29.9 μg(50 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.1 mg(9 %)
Niacin5.9 mg(49 %)
Vitamin B₆0.6 mg(43 %)
Folate136 μg(45 %)
Pantothenic acid1.2 mg(20 %)
Biotin17.2 μg(38 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C60 mg(63 %)
Potassium1,230 mg(31 %)
Calcium171 mg(17 %)
Magnesium195 mg(65 %)
Iron5.2 mg(35 %)
Iodine41 μg(21 %)
Zinc3.6 mg(45 %)
Saturated fatty acids2.4 g
Uric acid91 mg
Cholesterol0 mg
Complete sugar27 g

Ingredients

for
2
Ingredients
5 ¼ ozs Quinoa
16 ozs Vegetable broth
4 Tbsps lemon juice
2 Tbsps White vinegar
salt
white peppers
1 tsp honey
½ tsp Mustard
2 Tbsps olive oil
2 carrots
1 Apple
2 scallions
1 small Romaine lettuce
1 handful Fresh herbs (parsley, dill)
2 Tbsps Sunflower seed
How healthy are the main ingredients?
QuinoaSunflower seedolive oilhoneyMustardsalt

Preparation steps

1.

Rinse quinoa in a sieve. Then cook in the boiling vegetable broth for about 15 minutes on low heat. Then leave to cool.

2.

Meanwhile, whisk lemon juice with vinegar, salt, pepper, honey, mustard and oil.

3.

Clean, peel, wash and grate carrots. Wash and core the apple, cut into strips and mix with carrots and dressing.

4.

Clean the spring onions, wash and cut into narrow rings or chop. Clean lettuce, wash and cut into narrow strips. Wash herbs, shake dry and pluck finely.

5.

Loosen quinoa and mix with carrots, green onions, apple and lettuce strips. Season again with salt and pepper, divide among plates and decorate with herbs and seeds.