Light And Refreshing
Walnut, Arugula and Pomegranate Salad
with Quinoa
(2 votes)
(2 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
206
calories
Calories
Healthy, because
Even smarter
Nutritional values
The vegetables, quinoa and walnuts in this recipe make it a well-balanced meal of nutrients, vitamins, protiens, and healthy fats.
To include more protein, add some grilled chicken, goat cheese, or gorgonzola to this salad.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 206 cal. | (10 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.1 g | (7 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 58.7 μg | (98 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 1.1 mg | (9 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 24 μg | (8 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 3.6 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 262 mg | (7 %) | ||
| Calcium | 40 mg | (4 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 18 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the salad
- ⅜ cup vegetable stock
- 0.333 cup Quinoa (washed)
- 3 cups Mache Lettuce (lamb's lettuce)
- 3 cups Arugula
- 1 pomegranate (seeds removed)
- 1 handful Walnut (chopped)
- For the dressing
- 4 Tbsps Walnut oil
- 5 Tbsps apple cider vinegar
Preparation steps
1.
Bring the stock to the boil and add the quinoa. Cook for 10-12 minutes and then drain any liquid left over. Leave to cool in the pot.
2.
Place the lamb's lettuce and the rocket in a bowl. Mix the pomegranate seeds with the quinoa and add to the leaves.
3.
To make the dressing, Mix together the walnut oil and the apple vinegar, season with salt and ground black pepper and a pinch of sugar. Drizzle the dressing over the salad and serve garnished with the walnuts.
