Moroccan-inspired quinoa salad
- 11 ingredients
- Servings per recipe: 6
- Serving size: 167 g
Preparation & details:
Source: Kath Eats Real Food
33 recipes on HappyForks
Amount per 100 g
- Energy (calories): 139 kcal 6%
- Protein: 4.9 g 9%
- Fat: 5.63 g Why gray? Help 12%
- Carbohydrates: 19.02 g 8%
Calorie breakdown
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- Protein: 13% 17 kcal
- Fat: 34% 47 kcal
- Carbohydrates: 53% 74 kcal
Omega 6 : Omega 3
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1:1 20:1 35:1
General
Energy
139 kcal
6%
Water
69.12 g
3%
Carbohydrates
Carbohydrate
19.02 g
8%
Fiber
3.8 g
15%
Sugars, total
5.25 g
Starch
5.04 g
Lipids
Total lipid (fat)
5.63 g
12%
Total polyunsaturated
2.443 g
Omega 3 (n-3)
0.052 g
4%
Omega 6 (n-6)
1.84 g
15%
Total monounsaturated
1.895 g
Total saturated
0.732 g
as low as possible
Total trans
0 g
as low as possible
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
4.9 g
9%
Tryptophan
0.068 g
21%
Threonine
0.177 g
14%
Isoleucine
0.194 g
16%
Leucine
0.328 g
12%
Lysine
0.25 g
10%
Methionine + Cystine
0.175 g
14%
Methionine
0.1 g
Cystine
0.075 g
Phenylalanine + Tyrosine
0.371 g
18%
Phenylalanine
0.238 g
Tyrosine
0.133 g
Valine
0.221 g
14%
Vitamins
Vitamin C
22.1 mg
29%
Folate, total
51 µg
Folate, DFE
51 µg DFE
13%
Vitamin B-1 (Thiamin)
0.153 mg
14%
Vitamin B-2 (Riboflavin)
0.106 mg
10%
Vitamin B-3 (Niacin)
0.828 mg
6%
Vitamin B-5 (Pantothenic acid)
0.19 mg
4%
Vitamin B-6
0.142 mg
11%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
1044 IU
45%
Vitamin E
0.66 mg
4%
Vitamin D
0 IU
0%
Vitamin K
31.2 µg
35%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
61 mg
6%
Magnesium, Mg
41 mg
13%
Phosphorus, P
135 mg
19%
Iron, Fe
1.75 mg
10%
Potassium, K
222 mg
5%
Sodium, Na
150 mg
10%
Zinc, Zn
0.92 mg
12%
Copper, Cu
0.28 mg
31%
Selenium, Se
4.4 µg
8%
Manganese, Mn
0.594 mg
33%
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- Fat: 45%
- Carbs: 40%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 1.5 cups dry quinoa, cooked with 1/4 tsp salt | Quinoa · cooked - 1.5 cup |
| 1 can chickpeas, drained and rinsed | Chickpeas · (garbanzo beans, bengal gram) · mature seeds · canned · drained solids - 1 can drained |
| 2 cups baby spinach, chopped | Spinach · raw - 2 cup |
| 1 cup chopped bell peppers | Peppers · sweet · red · raw - 1 cup, chopped |
| 1/3 cup raisins soaked in hot water until plump | Raisins · seedless - 0.33 cup, packed |
| 1/3 cup almonds, toasted and chopped | Nuts · almonds - 0.33 almond |
| 2 tbsp capers | Capers · canned - 2 tbsp, drained |
| Dressing | |
| 1/3 cup tahini | Seeds · sesame butter · tahini · from roasted and toasted kernels (most common type) - 0.33 cup |
| 1/3 cup water | Water · bottled · generic - 0.33 cup |
| 2 tbsp lemon | Lemon juice · raw - 2 tbsp |
| 1/8 tsp kosher salt | Salt · table - 0.13 tsp |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.