Quinoa Salad with Edamame and Black Rice
Quinoa salad with edamame and black rice - Colorful cell booster with Asian flavors
Healthy, because
Even smarter
Nutritional values
Quinoa convinces with many unsaturated fatty acids, which help to keep the cholesterol level in balance and protect the vessels from deposits. Black rice is a whole grain rice variety and provides important dietary fiber that ensures long-lasting satiety and stimulates intestinal activity.
If you can't find black rice, you can of course make the salad with regular whole grain rice.
(Percentage of daily recommendation)
| Calorie | 798 cal. | (38 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 89 g | (59 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 23.7 g | (79 %) |
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 90 μg | (150 %) | ||
| Vitamin B₁ | 1 mg | (100 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.5 mg | (96 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 252 μg | (84 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 48.5 μg | (108 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 2,339 mg | (58 %) | ||
| Calcium | 217 mg | (22 %) | ||
| Magnesium | 324 mg | (108 %) | ||
| Iron | 8 mg | (53 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 5 mg | (63 %) | ||
| Saturated fatty acids | 14 g | |||
| Uric acid | 259 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 9 ozs Vine tomato
- salt
- 5 ozs black Brown rice
- 9 ozs Quinoa
- 14 ozs carrots
- ¾ oz ginger
- 1 onion
- 2 garlic cloves
- 2 red chili peppers
- ½ bunch cilantro
- 8 ozs Edamame (frozen; Asian store)
- ½ oz Watercress (3 handfuls)
- 2 Cucumber
- 3 Tbsps sesame oil
- 2 Tbsps Rice vinegar
- 2 Tbsps soy sauce
- 8 ozs Coconut milk
- 1 Lime (juice)
Preparation steps
Clean the tomatoes, wash, halve, quarter if necessary, place on a baking tray lined with baking paper, sprinkle with salt, and roast or dry in a preheated oven at 170 °C / 325 ˚F for 30-35 minutes.
In the meantime, boil rice in 2.5 times the amount of salted water according to package instructions, then cook over low heat for about 30 minutes. Then allow to cool.
Rinse quinoa with water, cook with 2.5 times the amount of salted water according to package directions for about 15 minutes over low heat until al dente and let cool.
Meanwhile, peel carrots and grate coarsely. Peel and finely chop ginger, onion, and garlic. Wash chili peppers and cut into fine rings. Wash the cilantro, shake dry and pluck off the leaves. Cook edamame in boiling salted water for about 2-3 minutes, rinse and drain well. Wash the watercress and shake dry. Clean and wash cucumbers and cut them into larger sticks. Blend coconut milk with lime juice, salt, and pepper with a hand blender.
In a bowl, mix quinoa with rice, carrots, ginger, onion, garlic, sesame oil, salt, rice vinegar and soy sauce. Then mix in the chili rings, cilantro leaves and edamame. Arrange the cucumber sticks and watercress in salad bowls. Spread quinoa salad on top and top with tomatoes. Serve coconut sauce separately with salad.
