Quinoa Tabbouleh with Kale
Quinoa Tabbouleh with Kale - Winter variation of the popular classic
Healthy, because
Even smarter
Nutritional values
Quinoa is a super source of essential amino acids. Especially lysine is needed for muscle growth and wound healing. Kale scores with lots of vitamin C. The water-soluble vitamin ensures strong defenses.
Out of season for squash and kale, you can also substitute carrots and baby spinach for these two vegetables, giving the quinoa tabbouleh a very different flavor twist.
(Percentage of daily recommendation)
| Calorie | 448 cal. | (21 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.2 g | (34 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 127 μg | (212 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 138 μg | (46 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 113 mg | (119 %) | ||
| Potassium | 1,048 mg | (26 %) | ||
| Calcium | 85 mg | (9 %) | ||
| Magnesium | 179 mg | (60 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 104 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 9 ozs pumpkin flesh
- ½ tsp Curry powder
- 1 pinch ground Cumin
- ¼ tsp ground paprika
- 5 Tbsps olive oil
- 10 ozs Quinoa
- salt
- 2 ozs baby kale leaves (1 handful)
- ½ Cucumber
- 2 Tomatoes
- 1 red Bell pepper
- 2 organic limes (peel and juice)
- peppers
- ½ oz Micro- Fresh herbs (1 handful; e.g. cress)
Preparation steps
Dice pumpkin flesh approx. 1.25" x 1.25", season with curry, cumin and paprika and mix with 2 tbsp. olive oil. Spread on a baking tray covered with baking paper and bake in a preheated oven at 200 °C /400 °F for 25 minutes; then allow to cool slightly.
Meanwhile, rinse quinoa with water and cook in 2.5 times the amount of salted water for about 15 minutes until al dente. Then drain, rinse in cold water, drain well and put in a large bowl.
Clean kale, wash, shake dry, pluck leaves and cut into small pieces. Wash, halve, seed and dice the cucumber. Clean, wash and dice tomatoes. Halve, seed, wash and dice bell bell pepper.
Add kale, diced vegetables and cooled squash to quinoa in bowl. Add remaining oil, lime zest and juice, season with salt and pepper and mix well. Arrange quinoa taboulé in 4 bowls. Wash micro herbs, pat dry and sprinkle on top.
