Quinoa Salad with Hearts of Palm

Fat 47% Carbs 45%
Percent Calories

1 serving of quinoa salad with hearts of palm contains 200 Calories. The macronutrient breakdown is 45% carbs, 47% fat, and 8% protein. This is a good source of potassium (14% of your Daily Value), vitamin b6 (21% of your Daily Value), and vitamin k (56% of your Daily Value).

Makes
8 servings
Prep Time
20 minutes
Cook Time
40 minutes

Ingredients

Directions

  1. Wash quinoa in 3 changes of cold water in a bowl, draining in a fine-mesh sieve. Cook quinoa in a medium pot of well-salted boiling water, uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve over same pot above 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel (not terry cloth), then cover with a lid (dont worry if lid doesnt fit tightly) and steam until tender, fluffy, and dry, about 15 minutes. Let stand off heat, without lid but still covered with towel, 5 minutes.
  2. Meanwhile, finely chop the onions. Soak them in a bowl of cold water 5 minutes, then drain well and pat very dry.
  3. Trim ends of hearts of palm, then cut crosswise into very thin slices with slicer.
  4. Whisk together vinegar, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl. Toss quinoa, onion, hearts of palm, and parsley with dressing.
  5. What to drink: Concha y Torro Terrunyo Casablanca Valley Sauvignon Blanc '07

Nutrition Facts

For 1 serving of quinoa salad with hearts of palm (91g)

Nutrient Value %DV
Calories 200
Fats 10g 13%
Saturated fats 1g 7%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 10mg 0.4%
Carbs 23g 8%
Net carbs 20g
Fiber 2g 8%
Sugar 6g
Proteins 4g
Calcium 25mg 2%
Iron 2mg 10%
Potassium 680mg 14%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 203μg
Caffeine 0mg
Choline 17mg 3%
Copper 0.3mg 36%
Fluoride 0μg
Folate (B9) 56μg 14%
Lycopene 0μg
Magnesium 49mg 12%
Manganese 0.5mg 20%
Niacin 1mg 4%
Pantothenic acid 0.2mg 4%
Phosphorus 145mg 21%
Retinol 0μg
Riboflavin (B2) 0.1mg 9%
Selenium 2μg 4%
Theobromine 0mg
Thiamine 0.1mg 8%
Vitamin A IU 338IU
Vitamin A 17μg 2%
Vitamin B12 0μg 0%
Vitamin B6 0.4mg 21%
Vitamin C 8mg 9%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 2mg 13%
Vitamin K 67μg 56%
Zinc 2mg 16%
Sugars
Sugar 6g
Sucrose 0.1g
Glucose 0.5g
Fructose 0.4g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 11g
Fats
Saturated fats 1g 7%
Monounsaturated fats 7g
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 0.1g
Arginine 0.3g
Aspartic acid 0.3g
Cystine 0g
Glutamic acid 0.4g
Glycine 0.2g
Histidine 0.1g
Hydroxyproline 0g
Isoleucine 0.1g
Leucine 0.2g
Lysine 0.2g
Methionine 0.1g
Phenylalanine 0.1g
Proline 0.2g
Serine 0.1g
Threonine 0.1g
Tryptophan 0g
Tyrosine 0.1g
Valine 0.1g

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