Quinoa Salad with Avocado and Carrots
Quinoa salad with avocado and carrots - Superfood at its best - also perfect to go!
Healthy, because
Even smarter
Nutritional values
Lysine in particular is abundant in gluten-free quinoa; other cereals and pseudocereals contain very little of this essential amino acid. The pumpkin and sunflower seeds offer a top supplement to this and, in combination with the quinoa grains, provide readily usable protein.
The salad can also be prepared vegan in no time: Simply replace the honey with a vegetable sweetener, such as maple syrup or rice syrup. The salad also tastes good with lentils, which also provide a lot of protein.
(Percentage of daily recommendation)
| Calorie | 630 cal. | (30 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 15.2 g | (51 %) |
| Vitamin A | 2.5 mg | (313 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 50.2 μg | (84 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 13.3 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 1,659 mg | (41 %) | ||
| Calcium | 80 mg | (8 %) | ||
| Magnesium | 246 mg | (82 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 80 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 6 carrots
- salt
- peppers
- ¼ tsp ground Cardamom
- ½ tsp ground Cumin
- 1 tsp finely crushed Coriander
- 1 pinch Chili powder
- 2 tsps honey
- 4 Tbsps olive oil
- 10 ozs black Quinoa
- 2 Tbsps Pumpkin seed
- 2 Tbsps Sunflower seed
- 2 Avocados
- 1 lemon (juice)
- ¼ oz ginger (in one piece)
- ½ oz Micro- Fresh herbs (1 handful)
Preparation steps
Clean, wash, and quarter the carrots lengthwise. Cover a baking tray with baking paper, spread the carrots on it, season with salt, pepper, cardamom, cumin, coriander, and chili, drizzle with honey, and 2 tablespoons of oil and bake in a preheated oven at 200 °C / 400 ˚F for 25 minutes.
Meanwhile, rinse quinoa with water. Cook quinoa with 2.5 times the amount of salted water for about 15 minutes; then let cool.
Meanwhile, toast seeds in a hot pan without fat over medium heat for 3 minutes.
Cut avocados in half, remove seeds, lift flesh from skin, cut into strips and sprinkle with 2 tablespoons lemon juice.
For dressing, peel ginger and chop finely. Whisk remaining lemon juice with salt, pepper, remaining olive oil and ginger. Wash micro herbs, shake dry.
Divide quinoa among plates. Arrange avocado wedges and carrots on top. Drizzle with dressing and add roasted seeds and micro herbs on top.
