Quinoa and Grilled-Pepper Salad

Quinoa and Grilled-Pepper Salad
Fat 20% Carbs 66% Protein 14%
Percent Calories

1 serving of quinoa and grilled-pepper salad contains 259 Calories. The macronutrient breakdown is 66% carbs, 20% fat, and 14% protein. This is a good source of protein (17% of your Daily Value), fiber (19% of your Daily Value), and potassium (14% of your Daily Value).

Makes
4 servings
Prep Time
15 minutes
Cook Time
35 minutes

Ingredients

Directions

  1. Quarter yellow peppers. Grind cumin. Chop fresh cilantro. Chop scallions.
  2. Prepare grill for cooking.
  3. Wash quinoa in at least 5 changes of water, rubbing grains and letting them settle before pouring off water, until water runs clear. Drain in a large sieve. Add quinoa to a saucepan of boiling salted water and cook 10 minutes. Drain in sieve and rinse under cold water.
  4. Set sieve over a saucepan with 1 1/2 inches boiling water (sieve should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes. (Check water level in pan occasionally, adding water if necessary.) Spread quinoa on a baking sheet to cool.
  5. While quinoa is cooking, grill bell peppers on a well-oiled rack set 5 to 6 inches over glowing coals until slightly softened, about 4 minutes on each side. Cut bell peppers crosswise into thin strips.
  6. Whisk together oil, lime juice, soy sauce, and cumin in a large bowl and stir in quinoa, bell peppers, cilantro, scallions, and salt and pepper to taste.

Nutrition Facts

For 1 serving of quinoa and grilled-pepper salad (210g)

Nutrient Value %DV
Calories 259
Fats 6g 8%
Saturated fats 1g 4%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 92mg 4%
Carbs 44g 16%
Net carbs 39g
Fiber 5g 19%
Sugar 0.3g
Protein 9g
Calcium 53mg 5%
Iron 4mg 45%
Potassium 642mg 14%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 0.4μg
Beta carotene 281μg
Caffeine 0mg
Choline 39mg 7%
Copper 0.5mg 51%
Fluoride 0μg
Folate (B9) 142μg 36%
Lycopene 0μg
Magnesium 126mg 30%
Manganese 1mg 56%
Niacin 2mg 14%
Pantothenic acid 1mg 13%
Phosphorus 285mg 41%
Retinol 0μg
Riboflavin (B2) 0.2mg 16%
Selenium 5μg 9%
Theobromine 0mg
Thiamine 0.2mg 19%
Vitamin A IU 472IU
Vitamin A 24μg 3%
Vitamin B12 0μg 0%
Vitamin B6 0.5mg 37%
Vitamin C 259mg 288%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 2mg 11%
Vitamin K 28μg 23%
Zinc 2mg 18%
Sugars
Sugar 0.3g
Sucrose 0g
Glucose 0g
Fructose 0g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 28g
Fats
Saturated fats 1g 4%
Monounsaturated fats 3g
Polyunsaturated fats 2g
Trans fats 0g
Fatty Acids
Total omega 3 0g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 0.4g
Arginine 1g
Aspartic acid 1g
Cystine 0.1g
Glutamic acid 1g
Glycine 0.4g
Histidine 0.2g
Hydroxyproline 0g
Isoleucine 0.3g
Leucine 1g
Lysine 0.5g
Methionine 0.2g
Phenylalanine 0.4g
Proline 1g
Serine 0.4g
Threonine 0.3g
Tryptophan 0.1g
Tyrosine 0.2g
Valine 0.4g

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