Quinoa Mediterranean Salad Recipe With Nutrition Data and Calorie Count
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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:
AppetizerMain DishSalad 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 FatAmount Per Serving 13.89g% Daily Value 18%
-
Saturated FatAmount Per Serving 1.961g
-
Trans FatAmount Per Serving 0g
-
Polyunsaturated FatAmount Per Serving 2.096g
-
Monounsaturated FatAmount Per Serving 1.765g
-
-
CholesterolAmount Per Serving 4mg% Daily Value 1%
-
SodiumAmount Per Serving 559mg% Daily Value 24%
-
Total CarbohydrateAmount Per Serving 18.69g% Daily Value 7%
-
Dietary FiberAmount Per Serving 2.8g% Daily Value 10%
-
Total SugarsAmount Per Serving 1.55gIncludes -g Added Sugars
-
-
ProteinAmount Per Serving 13.48g
Nutrients Declaration Requirement
-
Vitamin AAmount Per Serving 5mcg% Daily Value 1%
-
Vitamin CAmount Per Serving 7mg% Daily Value 8%
-
Vitamin DAmount Per Serving -mcg% Daily Value -%
-
CalciumAmount Per Serving 2mg% Daily Value 0%
-
IronAmount Per Serving 12mg% Daily Value 67%
-
PotassiumAmount 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. |