Clean Eating Lunch

Quinoa Salad with Edamame and Black Rice

Average: 5 (3 votes)
(3 votes)
Quinoa Salad with Edamame and Black Rice

Quinoa salad with edamame and black rice - Colorful cell booster with Asian flavors

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Health Score:
10,0 / 10
1 hr 10 min.

Healthy, because

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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.

1 serving contains
(Percentage of daily recommendation)
Calorie798 kcal(38 %)
Protein33 g(34 %)
Fat34 g(29 %)
Carbohydrates89 g(59 %)
Sugar added0 g(0 %)
Roughage23.7 g(79 %)
Vitamin A2 mg(250 %)
Vitamin D0 μg(0 %)
Vitamin E2 mg(17 %)
Vitamin K90 μg(150 %)
Vitamin B₁1 mg(100 %)
Vitamin B₂0.4 mg(36 %)
Niacin11.5 mg(96 %)
Vitamin B₆1 mg(71 %)
Folate252 μg(84 %)
Pantothenic acid3.2 mg(53 %)
Biotin48.5 μg(108 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C55 mg(58 %)
Potassium2,339 mg(58 %)
Calcium217 mg(22 %)
Magnesium324 mg(108 %)
Iron8 mg(53 %)
Iodine17 μg(9 %)
Zinc5 mg(63 %)
Saturated fatty acids14 g
Uric acid259 mg
Cholesterol0 mg


9 ozs Vine tomato
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)
How healthy are the main ingredients?
carrotQuinoaCoconut milksesame oilgingersoy sauce

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.