Quinoa Salad
Healthy, because
Even smarter
Nutritional values
While quinoa is most well-known as an unbeatable source of vegetable protein, these fine grains have a lot more to offer. Quinoa is rich in fiber, which supports digestion and is essential for blood formation, and is high in the mineral magnesium, which ensures strong nerves and well-functioning muscles.
The herbs in this dish can be altered depending on your taste; feel free to try dill, chives, coriander, or garden cress in this dish.
(Percentage of daily recommendation)
| Calorie | 245 cal. | (12 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 8.2 μg | (14 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 4.4 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 529 mg | (13 %) | ||
| Calcium | 44 mg | (4 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Preparation steps
Rinse the quinoa with warm water and drain thoroughly. Bring the broth to a boil, then add the quinoa. Reduce the heat and simmer for 20 minutes. Remove from the heat and let soak for another 5 minutes. Rinse the tomatoes, remove the cores, and finely dice.
Rinse the mint and parsley, pat dry, and finely chop the leaves. Peel and finely dice the onion. Rinse the lemon in hot water and pat dry. Finely grate the zest, and squeeze the juice from the lemon. Mix the quinoa with the tomatoes, herbs, 2-3 tablespoons of lemon juice, 1 teaspoon of lemon zest, and the oil. Season to taste with salt and pepper, and serve.
