Vegan Quinoa Salad
Vegan Quinoa Salad - Colorful treat with lots of vegetables
Healthy, because
Even smarter
Nutritional values
Their complex carbohydrates and satiating fiber make quinoa a great source of energy. The flavonoids and polyphenols from pomegranate have an anti-inflammatory effect and a positive effect on the cardiovascular system.
To make the quinoa salad more versatile, millet can be used instead of quinoa. Just like quinoa, millet has valuable protein and is rich in iron.
(Percentage of daily recommendation)
| Calorie | 424 cal. | (20 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.5 g | (38 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 46.7 μg | (78 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 152 μg | (51 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 183 mg | (193 %) | ||
| Potassium | 1,163 mg | (29 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 169 mg | (56 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 107 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 2 garlic cloves
- 4 Tbsps olive oil
- 2 red onions
- 2 red Bell pepper
- 1 Zucchini
- 9 ozs Butternut squash
- 9 ozs cauliflower florets
- salt
- peppers
- 7 ozs Quinoa
- 2 Tbsps lemon juice
- 3 ozs slivered almonds
- 1 ¾ ozs Pomegranate seed
Preparation steps
Peel garlic, chop finely and mix with 2 tablespoons olive oil. Peel onions, halve and cut into strips. Halve peppers, remove seeds, wash and cut into cubes. Clean zucchini, wash, and cut it into small pieces. Peel and dice butternut squash. Wash cauliflower florets.
Put everything together with the garlic oil on a baking tray and mix. Season with salt and pepper and bake in a preheated oven at 200 °C / 400 °F for 25 minutes.
Meanwhile, rinse quinoa with water, cook with 2.5 times the amount of salted water for about 15 minutes until al dente and let cool.
Mix cooked vegetables with quinoa, remaining oil, and lemon juice, season to taste, arrange on plates and sprinkle quinoa salad with almonds and pomegranate seeds.
