Food & Wine

Quinoa salad /σαλατα κινòα(κουινòα)/Insalata di quinoa

A super food dish -gluten free – and  rich of proteins , calcium , Vit A, vit K , vit C , fibers , antioxidants1-CUCINA 4501-CUCINA 4491-CUCINA 4511-1-CUCINA 468
1-1-CUCINA 469-001QUINOA SALAD

Ingredients:  Quinoa 1 cup , Swiss chard , spring onions, purple cabbage , pomegranate , toasted and chopped dried fruits (nuts, pistachios , almonds etc)

Method: Prepare quinoa by using 2 parts of water to 1 part of quinoa

(1 cup  quinoa + 2 cups  water) Add quinoa , water and salt to a pot and bring to boil for about 15 min. Set aside.

In a large bowl mix all ingredients : chopped vegetables (swiss chard , spring onios, purple cabbage) quinoa , pomegranate seeds , toasted dried fruits

In a small bottle whisk together the olive oil , apple vinegar and salt.

Top with dressing1-CUCINA 467

1 cup of boiled quinoa , or 180 gr , contains :

  • Protein: 8 grams.
  • Fiber: 5 grams.
  • Manganese: 58% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 28% of the RDA.
  • Folate: 19% of the RDA.
  • Copper: 18% of the RDA.
  • Iron: 15% of the RDA.
  • Zinc: 13% of the RDA.
  • Potassium: 9% of the RDA.
  • Over 10% of the RDA for Vitamins B1, B2 and B6.
  • Small amounts of Calcium, B3 (Niacin) and Vitamin E.

 

1 cup of Swiss Chard , or 175 grams,  contains:
Calories: 35
GI: very low
NutrientDRI/DV

vitamin K636%

vitamin A60%

vitamin C42%

magnesium38%

copper32%

manganese29%

potassium27%

vitamin E22%

iron22%

fiber15%

choline12%

vitamin B212%

calcium10%

vitamin B69%

phosphorus8%

protein7%

pantothenic acid6%

zinc5%

vitamin B15%

vitamin B34%

folate4%

selenium3%

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