Arugula Quinoa Salad with Oranges and Avocado
Arugula Quinoa Salad with Oranges and Avocado - Fine pseudo cereal with avocado, orange, rocket and halloumi.
Healthy, because
Even smarter
Nutritional values
This dish is a nutrient powerhouse, packed with vitamin C from the oranges, plant protein from the quinoa and heart-healthy fats from the avocado.
If you don't have oranges, grapefruits are a great substitute.
(Percentage of daily recommendation)
| Calorie | 445 cal. | (21 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 4.2 μg | (9 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 802 mg | (20 %) | ||
| Calcium | 511 mg | (51 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 9.4 g | |||
| Uric acid | 53 mg | |||
| Cholesterol | 26 mg |
Ingredients
- Ingredients
- 4 ozs Quinoa
- 2 Oranges
- 1 Red onion
- 2 handfuls Arugula
- 2 stalks Basil
- 1 Avocado
- 4 Tbsps olive oil
- 1 tsp sugar
- salt
- peppers
- 4 Tbsps Sherry vinegar
- pomegranates
- 4 ozs Halloumi cheese
Preparation steps
Rinse the quinoa in a colander under cool water ; drain.
In a saucepan, bring 1 cup of salted water to a boil, add the quinoa and cook about 15 minutes, until almost all the liquid has been absorbed. Remove from the heat, cover, and let the quinoa stand for about 10 minutes until the liquid is completely absorbed.
Meanwhile, with a paring knife, remove the skin and orange pith from the oranges. Cut the oranges in half lengthwise and slice crosswise. Peel the onion, halve lengthwise and cut crosswise into strips.
Rinse arugula and spin dry. Rinse the basil, shake dry and pluck leaves. Peel avocado, cut in half, remove pit. Cut the flesh into long thin wedges.
For the dressing, whisk together 3 tablespoons olive oil, sugar, salt and pepper and vinegar. Lightly press the pomegranate half on the work surface to help remove the seeds and add to the dressing.
Toss the quinoa with the dressing and vegetables. Heat the remaining olive oil in a pan over medium heat and saute the halloumi cheese until golden brown on both sides, 3-4 minutes, turning once. Divide into pieces, arrange the salads on plates and top with the cheese.
