Quinoa Salad with Beans
Nutritional values
(Percentage of daily recommendation)
| Calorie | 393 cal. | (19 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.2 g | (47 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 64.7 μg | (108 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 152 μg | (51 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 14.4 μg | (32 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 72 mg | (76 %) | ||
| Potassium | 1,143 mg | (29 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 164 mg | (55 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 222 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 200 grams large, white Beans (dried)
- 100 grams dried chickpeas
- 200 grams dried Kidney beans
- 100 grams Quinoa
- 200 milliliters Vegetable broth
- 200 grams green Beans
- 300 grams Broad bean
- 2 Tomatoes
- 50 Snow peas
- 3 Tbsps chopped parsley
- 4 Tbsps olive oil
- 2 Tbsps lemon juice
- 4 Tbsps Fruit Vinegar
- salt
- peppers
Preparation steps
Soak white beans, chickpeas and kidney beans together overnight in plenty of cold water.
Drain the next day, cook until tender for about 45 minutes in fresh water.
Meanwhile, rinse quinoa and cook for about 15 minutes in broth. Drain, rinse in cold water and drain again. Rinse green beans. Blanch in boiling salted water for about 7 minutes, drain and rinse with cold water. Cut into 4 cm (approximately 2 inch) long pieces. Blanch broad beans, peel and cook for about 4 minutes. Rinse tomatoes, core and chop. Rinse snow peas, cut lengthwise into thin strips and put aside. Combine tomatoes, all legumes and quinoa, mix well. Make a dressing by combining olive oil, lemon juice, vinegar and parsley. Whisk together and season with salt and pepper. Toss salad with dressing, garnish with snow peas. Serve.
