Quinoa Salad with Chickpeas and Spinach
Quinoa salad with chickpeas and spinach - Anyone who does Meal Prep will love this dish
Healthy, because
Even smarter
Nutritional values
Quinoa provides the trace element iron, which is essential for oxygen transport. Vitamin C from lemon juice helps the body to absorb and process the plant iron well.
You would like to prepare the vegan filling salad a little more regionally? No problem: Replace the quinoa with millet, which is also very rich in iron, and use lentils of your choice instead of chickpeas. But these must then - unlike the chickpeas from the can - still be cooked according to package instructions before consumption.
(Percentage of daily recommendation)
| Calorie | 379 cal. | (18 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.8 mg | (73 %) | ||
| Vitamin K | 42 μg | (70 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 12.7 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 614 mg | (15 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 164 mg | (55 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 115 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 5 ¼ ozs Quinoa
- salt
- 6 ½ ozs chickpeas (can; drained weight)
- 2 handfuls Baby spinach
- 2 organic lemons
- 4 Tbsps apple cider vinegar
- peppers
- 4 Tbsps olive oil
- 2 carrots
- 4 Tbsps Sunflower seed
Preparation steps
Rinse quinoa in a sieve and drain. Then simmer in 10 ounces of boiling salted water, covered, for about 15 minutes at the lowest heat. Meanwhile, drain chickpeas, rinse and drain. Wash spinach and spin dry.
Wash lemons in hot water and rub dry. Cut 1 lemon into wedges; finely grate 1⁄2 tsp. zest from the other and squeeze out juice. Whisk lemon zest and juice with vinegar, salt, pepper, and oil.
Peel carrots, grate coarsely, add to lemon dressing and mix well. Lightly toast sunflower seeds in a hot pan over medium heat for 2 minutes and let cool.
Drain quinoa in a sieve and let it steam out. Mix lukewarm or cooled with dressing, chickpeas and sunflower seeds. Gently mix in spinach. Serve the quinoa salad with the lemon wedges.
