Qunioa Vegetable Salad

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Qunioa Vegetable Salad
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
415
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie415 cal.(20 %)
Protein13 g(13 %)
Fat15 g(13 %)
Carbohydrates56 g(37 %)
Sugar added0 g(0 %)
Roughage9.8 g(33 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E4.4 mg(37 %)
Vitamin K37.1 μg(62 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.2 mg(35 %)
Vitamin B₆0.5 mg(36 %)
Folate111 μg(37 %)
Pantothenic acid1.2 mg(20 %)
Biotin7.6 μg(17 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C141 mg(148 %)
Potassium938 mg(23 %)
Calcium84 mg(8 %)
Magnesium183 mg(61 %)
Iron3.7 mg(25 %)
Iodine6 μg(3 %)
Zinc2.2 mg(28 %)
Saturated fatty acids1.8 g
Uric acid91 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
300 grams Quinoa
800 milliliters Vegetable broth
2 Bell pepper (yellow and red)
1 Zucchini
2 carrots
2 scallions
½ whole lemon
3 Tbsps olive oil
1 Tbsp Nut oil (such as sesame oil)
salt
peppers
parsley (for garnish)
How healthy are the main ingredients?
Quinoaolive oilZucchinicarrotlemonsalt

Preparation steps

1.

Rinse the quinoa under running water until it is clear. Boil the broth, add quinoa and simmer, covered, over low heat for about 15 minutes. Remove from the heat, drain if necessary and let cool.

2.

Rinse the peppers, cut in half, remove the seeds and white membranes and finely dice. Rinse the zucchini, trim, cut into quarters lengthwise and also cut into small cubes. Rinse the carrots, peel and slice into strips. Rinse, trim and cut the scallions into thin slices. Rinse the lemon in hot water, pat dry, grate the zest and squeeze the juice. Mix the vegetables with the quinoa and lemon zest in a large bowl. Stir in the oils and lemon juice and season with salt and pepper. Divide among serving bowls and serve garnished with parsley.