Quinoa Mediterranean Salad Recipe With Nutrition Data and Calorie Count

Quinoa Mediterranean Salad

Sensational quinoa with spinach, red onion, kalamata olives, fat free feta, roasted tomatoes and tofu.

Yields:

10 servings

Prep Time:

10 mins

Cook Time:

15 mins

Meal Type:

Appetizer
Main Dish
Salad and Salad Dressing

Rating:

Ingredients

1 tbsp olive oil
3 cups spinach
55 Kalamata olives
8 oz fat free feta
1/2 cup greek vinaigrette dressing
20 grape tomatoes
1 package cubed tofu
1 tbsp black pepper
2 cloves garlic
1 cup chopped red onion
1 cup quinoa

Directions

Add 1 cup of dry quinoa with 2 cups of water in a sauce pan.
Bring to a boil, and reduce to a simmer for 15 minutes.
While quinoa is cooking, finely chop garlic.
Add garlic and olive oil and black pepper with grape tomatoes in a small bowl.
Add to baking sheet and broil for 10 minutes until tomatoes cook down.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 257

% Daily Value*

Total Fat

Amount Per Serving 13.89g

% Daily Value 18%
- Saturated Fat
  
  Amount Per Serving 1.961g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 2.096g
- Monounsaturated Fat
  
  Amount Per Serving 1.765g
Cholesterol

Amount Per Serving 4mg

% Daily Value 1%
Sodium

Amount Per Serving 559mg

% Daily Value 24%
Total Carbohydrate

Amount Per Serving 18.69g

% Daily Value 7%
- Dietary Fiber
  
  Amount Per Serving 2.8g
  
  % Daily Value 10%
- Total Sugars
  
  Amount Per Serving 1.55g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 13.48g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 5mcg

% Daily Value 1%
Vitamin C

Amount Per Serving 7mg

% Daily Value 8%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 2mg

% Daily Value 0%
Iron

Amount Per Serving 12mg

% Daily Value 67%
Potassium

Amount Per Serving 159mg

% Daily Value 3%

Nutrition summary:

Calories 257 KCal
Fat 13.89 g
Carbs 18.69 g
Protein 13.48 g

There are 257 calories in 1 serving of Quinoa Mediterranean Salad.

How long would it take to burn off 257 KCal?
Basketball	26 minutes
Cycling (10 MPH)	35 minutes
Jogging	21 minutes
Running	17 minutes
Swimming (crawl, moderate pace)	25 minutes
Walking	30 minutes
Weight Training	30 minutes
Values estimated based on person weighing 160 lbs.