Satisfying Vegan Food

Quinoa Salad with Chickpeas and Spinach

5
Average: 5 (4 votes)
(4 votes)
Quinoa Salad with Chickpeas and Spinach

Quinoa salad with chickpeas and spinach - Anyone who does Meal Prep will love this dish

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
379
calories
Calories

Healthy, because

Even smarter

Nutritional values

Quinoa provides the trace element iron, which is essential for oxygen transport. Vitamin C from lemon juice helps the body to absorb and process the plant iron well.

You would like to prepare the vegan filling salad a little more regionally? No problem: Replace the quinoa with millet, which is also very rich in iron, and use lentils of your choice instead of chickpeas. But these must then - unlike the chickpeas from the can - still be cooked according to package instructions before consumption.

1 serving contains
(Percentage of daily recommendation)
Calorie379 kcal(18 %)
Protein13 g(13 %)
Fat18 g(16 %)
Carbohydrates41 g(27 %)
Sugar added0 g(0 %)
Roughage7.4 g(25 %)
Vitamin A0.9 mg(113 %)
Vitamin D0 μg(0 %)
Vitamin E8.8 mg(73 %)
Vitamin K42 μg(70 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.5 mg(38 %)
Vitamin B₆0.4 mg(29 %)
Folate60 μg(20 %)
Pantothenic acid0.8 mg(13 %)
Biotin12.7 μg(28 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C23 mg(24 %)
Potassium614 mg(15 %)
Calcium71 mg(7 %)
Magnesium164 mg(55 %)
Iron3.6 mg(24 %)
Iodine6 μg(3 %)
Zinc2.5 mg(31 %)
Saturated fatty acids2.4 g
Uric acid115 mg
Cholesterol0 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
5 ¼ ozs Quinoa
salt
6 ½ ozs chickpeas (can; drained weight)
2 handfuls Baby spinach
2 organic lemons
4 Tbsps apple cider vinegar
peppers
4 Tbsps olive oil
2 carrots
4 Tbsps Sunflower seed

Preparation steps

1.

Rinse quinoa in a sieve and drain. Then simmer in 10 ounces of boiling salted water, covered, for about 15 minutes at the lowest heat. Meanwhile, drain chickpeas, rinse and drain. Wash spinach and spin dry.

2.

Wash lemons in hot water and rub dry. Cut 1 lemon into wedges; finely grate 1⁄2 tsp. zest from the other and squeeze out juice. Whisk lemon zest and juice with vinegar, salt, pepper, and oil.

3.

Peel carrots, grate coarsely, add to lemon dressing and mix well. Lightly toast sunflower seeds in a hot pan over medium heat for 2 minutes and let cool.

4.

Drain quinoa in a sieve and let it steam out. Mix lukewarm or cooled with dressing, chickpeas and sunflower seeds. Gently mix in spinach. Serve the quinoa salad with the lemon wedges.