Quinoa Salad
Wash 2 cups of lettuce and arugula well and place them in a deep bowl
Dice tomato, cucumber and pepper and add them as well.
Add 1 cup cooked quinoa, finely chopped parsley, spring onion, sunflower seeds, pumpkin seeds, pine nuts, lemon, olive oil and salt!
Nutrition facts
Nutritional analysis by dietitian Eirini Vasiari.
Nutrient | Per serving (252.33 g) |
Energy | 249.98 kcal |
Carbohydrates | 19.78 g |
Protein | 6.52 g |
Fat | 16.31 g |
Micronutrients | |
Saturated fat (g) | 2.06 |
Monounsaturated fat (g) | 8.14 |
Polyunsaturated fat (g) | 4.93 |
Mono- & disaccharides (g) | 3.18 |
Polysaccharides (g) | 0.65 |
Dietary fiber (g) | 4.1 |
Water (g) | 205.52 |
Sodium (mg) | 111.13 |
Potassium (mg) | 540.45 |
Calcium (mg) | 63.07 |
Magnesium (mg) | 100.77 |
Phosphorus (mg) | 232.53 |
Iron (mg) | 2.63 |
Zinc (mg) | 1.61 |
Carotene (mcg) | 1292.3 |
Thiamine (mg) | 0.22 |
Riboflavin (mg) | 0.12 |
Vitamin B6 (mg) | 0.26 |
Vitamin E (mg) | 23.71 |
Vitamin C (mg) | 57.78 |
Sugars (g) | 2.1 |
Vitamin A (mcg) | 32.9 |
Alpha-carotene (mcg) | 50.53 |
Beta-carotene (mcg) | 368.92 |
Lycopene (mcg) | 1286.5 |
Lutein + zeaxanthin (mcg) | 450.68 |
Niacin (mg) | 0.73 |
Folate, food (mcg) | 45 |
Folate, DFE (mcg) | 45 |
Folate, total (mcg) | 45 |
Choline (mg) | 21.1 |
Vitamin K (mcg) | 14.96 |
Copper (mg) | 0.2 |
Selenium (mcg) | 2.07 |