Recipe Avocado and Quinoa Salad. Calorie, chemical composition and nutritional value.

Quinoa is an ancient grain from the Andes Mountains that has only gained popularity in Europe since mid-2000. These small grains were immediately loved by health enthusiasts and became a salvation for people with gluten intolerance. In addition, this cereal is rich in B vitamins, phosphorus, calcium, and iron. In addition to saturating the body with microelements, quinoa will be useful for people with diabetes, problems with the heart and blood vessels, will help in the fight against excess weight and restore the nervous system. Quinoa and avocado salad is a great option for a healthy quinoa recipe.

Simple Quinoa and Avocado Salad

Most often, quinoa is used as a side dish, it is added to soups and soft drinks are prepared from the seeds. But nutritious quinoa salads have gained particular popularity. Combined with avocado and fresh vegetables, they create a complete lunch with benefits for the whole body.

Ingredients:

The basis:

1. Quinoa – 100 gr
2. Tomato – 1 pc.
3. Avocado – 1 pc.
4. Greens – 0.5 bunch
5. Almonds – 50 gr

Refueling:

• Vegetable oil – 3 tbsp. spoons
• Lime – 1 tbsp. spoon
• Soy sauce – 1 tbsp. spoon
• Honey – 1 tbsp. spoon (in the case of diabetes, you need to choose the right honey or exclude it)

Cooking method: boiling

Cuisine – European

Preparation time – 20 minutes

Cooking time – 5 minutes

Number of servings – 2

Quinoa salad recipe. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of “quinoa salad”.

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	60 kcal	1684 kcal	3.6%	6%	2807 g
Squirrels	1.7 g	76 g	2.2%	3.7%	4471 g
Fats	2.5 g	56 g	4.5%	7.5%	2240 g
Carbohydrates	6.8 g	219 g	3.1%	5.2%	3221 g
Organic acids	0.2 g	~
Alimentary fiber	1.6 g	20 g	8%	13.3%	1250 g
Water	86.5 g	2273 g	3.8%	6.3%	2628 g
Ash	0.675 g	~
Vitamins
Vitamin A, RE	33.3 mcg	900 mcg	3.7%	6.2%	2703 g
alpha carotene	0.784 mcg	~
beta carotene	0.232 mg	5 mg	4.6%	7.7%	2155 g
Lutein + Zeaxanthin	64.706 mcg	~
Vitamin B1, thiamine	0.052 mg	1.5 mg	3.5%	5.8%	2885 g
Vitamin B2, riboflavin	0.05 mg	1.8 mg	2.8%	4.7%	3600 g
Vitamin B4, choline	9.55 mg	500 mg	1.9%	3.2%	5236 g
Vitamin B5, pantothenic	0.148 mg	5 mg	3%	5%	3378 g
Vitamin B6, pyridoxine	0.073 mg	2 mg	3.7%	6.2%	2740 g
Vitamin B9, folates	32.549 mcg	400 mcg	8.1%	13.5%	1229 g
Vitamin C, ascorbic acid	8.12 mg	90 mg	9%	15%	1108 g
Vitamin E, alpha tocopherol, TE	0.561 mg	15 mg	3.7%	6.2%	2674 g
beta tocopherol	0.006 mg	~
gamma tocopherol	0.251 mg	~
delta tocopherol	0.022 mg	~
Vitamin H, biotin	0.412 mcg	50 mcg	0.8%	1.3%	12136 g
Vitamin K, phylloquinone	10.7 mcg	120 mcg	8.9%	14.8%	1121 g
Vitamin RR, NE	0.3659 mg	20 mg	1.8%	3%	5466 g
Niacin	0.137 mg	~
Betaine	0.02 mg	~
Macronutrients
Potassium, K	205.71 mg	2500 mg	8.2%	13.7%	1215 g
Calcium, Ca	17.27 mg	1000 mg	1.7%	2.8%	5790 g
Silicon, Si	11.569 mg	30 mg	38.6%	64.3%	259 g
Magnesium, Mg	25.1 mg	400 mg	6.3%	10.5%	1594 g
Sodium, Na	20.63 mg	1300 mg	1.6%	2.7%	6302 g
Sera, S	3.63 mg	1000 mg	0.4%	0.7%	27548 g
Phosphorus, Ph	54.5 mg	800 mg	6.8%	11.3%	1468 g
Chlorine, Cl	16.08 mg	2300 mg	0.7%	1.2%	14303 g
Microelements
Aluminium, Al	109.8 mcg	~
Bor, B	22.8 mcg	~
Vanadium, V	0.1 mcg	~
Iron, Fe	0.829 mg	18 mg	4.6%	7.7%	2171 g
Yod, I	0.98 mcg	150 mcg	0.7%	1.2%	15306 g
Cobalt, Co	1.373 mcg	10 mcg	13.7%	22.8%	728 g
Lithium, Li	5.686 mcg	~
Manganese, Mn	0.2749 mg	2 mg	13.7%	22.8%	728 g
Copper, Cu	98.24 mcg	1000 mcg	9.8%	16.3%	1018 g
Molybdenum, Mo	1.569 mcg	70 mcg	2.2%	3.7%	4461 g
Nickel, Ni	2.551 mcg	~
Rubidium, Rb	30 mcg	~
Selenium, Se	0.843 mcg	55 mcg	1.5%	2.5%	6524 g
Fluorine, F	7.25 mcg	4000 mcg	0.2%	0.3%	55172 g
Chromium, Cr	2.16 mcg	50 mcg	4.3%	7.2%	2315 g
Zinc, Zn	0.3931 mg	12 mg	3.3%	5.5%	3053 g
Zirconium, Zr	0.94 mcg	~
Digestible carbohydrates
Starch and dextrins	3.535 g	~
Mono- and disaccharides (sugars)	3.3 g	max 100 g
Glucose (dextrose)	0.747 g	~
Sucrose	0.167 g	~
Fructose	0.647 g	~
Essential amino acids	0.067 g	~
Arginine*	0.092 g	~
Valin	0.063 g	~
Histidine*	0.036 g	~
Isoleucine	0.053 g	~
Leucine	0.083 g	~
Lysine	0.076 g	~
Methionine	0.026 g	~
Methionine + Cysteine	0.004 g	~
Threonine	0.05 g	~
Tryptophan	0.018 g	~
Phenylalanine	0.058 g	~
Phenylalanine+Tyrosine	0.018 g	~
Nonessential amino acids	0.233 g	~
Alanin	0.064 g	~
Aspartic acid	0.155 g	~
Glycine	0.061 g	~
Glutamic acid	0.367 g	~
Proline	0.065 g	~
Serin	0.062 g	~
Tyrosine	0.035 g	~
Cysteine	0.02 g	~
Sterols (sterols)
Phytosterols	1.961 mg	~
beta sitosterol	1.961 mg	~
Saturated fatty acids
Saturated fatty acids	0.4 g	max 18.7 g
16:0 Palmitinaya	0.3 g	~
18:0 Stearic	0.052 g	~
20:0 Arakhinovaya	0.017 g	~
Monounsaturated fatty acids	1.423 g	min 16.8 g	8.5%	14.2%
16:1 Palmitoleic	0.031 g	~
18:1 Oleic (omega-9)	1.371 g	~
20:1 Gadoleic (omega-9)	0.016 g	~
22:1 Erucic (omega-9)	0.005 g	~
Polyunsaturated fatty acids	0.497 g	from 11.2 to 20.6 g	4.4%	7.3%
18:2 Linolevaya	0.442 g	~
18:3 Linolenic	0.028 g	~
20:4 Arachidonic	0.001 g	~
22:6 Docosahexaenoic acid (DHA), Omega-3	0.003 g	~
Omega-6 fatty acids	0.5 g	from 4.7 to 16.8 g	10.6%	17.7%

The energy value of a quinoa salad is 60 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

How to prepare a salad with quinoa and avocado: step-by-step recipe with photos

Prepare all ingredients. Wash the vegetables. Rinse the cereal thoroughly.

Advice.

To get rid of the bitterness in the quinoa shells, it is best to soak the grains in water for a few minutes.

Pour water over the quinoa at the rate of 1 part grains to 2 parts water. Bring water to a boil and cook the grains until tender, about 10 minutes.

It is important not to overcook the quinoa into a lump. It is necessary that the grains are separated from each other. Cool the finished porridge.

Fry the almond kernels in a dry frying pan for 2 minutes. Then cut the nut into 4 parts.

Chop a few sprigs of dill.

Peel the avocado. Cut the fruit pulp into cubes.

Cut meaty tomatoes into small slices or medium pieces of arbitrary shape.

Place all ingredients in a bowl.

Mix them carefully.

Prepare salad dressing. Pour vegetable oil into a bowl.

Squeeze lime juice into it.

Add honey and soy sauce. Mix the ingredients into a single marinade.

Season the quinoa salad with the resulting marinade. Lightly stir the ingredients.

Serve the salad to the table. It is already colorful in itself, but if necessary, the dish can be decorated with herbs, cherry slices or an additional portion of nuts.

See the recipe for another simple salad with quinoa, avocado and vegetables here

Quinoa and Shrimp Salad

100 g Quinoa 1 pc. Cucumber 1 pc. Sweet pepper 1 pc. Carrots to taste Green onion to taste Parsley 400 g. Shrimp 1 pc. Salt 2 pcs. Lemon or lime 1 tsp. Vegetable oil 2 tsp. Sugar 1 tsp Fish sauce 1 chip Chili flakes

First, fill the quinoa with water (1 cup of cereal for 1 slightly less than 2 cups) and put on fire. After boiling, add salt and simmer over low heat until tender (about 12 minutes). In a separate saucepan or saucepan, bring water to a boil. Add a spoonful of salt and sugar, parsley sprigs (you can use other spices and aromatic herbs that you like in the recipe for making a salad with quinoa and shrimp). Squeeze the juice of 1 lemon or lime and add the peel. Add the shrimp and simmer until tender, about 8-10 minutes over medium heat. While everything is cooking, you can do the vegetables. Wash and peel the pepper, carrots, and cucumber. Cut into strips or small cubes (carrots can be grated). Chop the greens. To prepare the dressing, squeeze lime (lemon) juice, add sugar, salt, fish sauce, vegetable oil and pepper flakes. Mix everything well. In a deep bowl, combine all the salad ingredients and mix gently. Top with dressing. That's all, now you know how to make quinoa and shrimp salad at home. Looks very tasty, doesn't it? Bon appetit!

DRY-DRIED CHICKEN BREAST, IT COULD NOT BE EASIER... A delicious meat delicacy at home - it's easy! The taste is excellent, and the cooking process is very simple and has been tested by me more than once. Dried chicken breast, it couldn’t be simpler.... There are very few ingredients, these are: Chicken fillet of 1 breast - 2 pcs., Salt - 2 tbsp. with a slide, Sugar - 1 tbsp, Spices: sweet paprika, smoked paprika, ground coriander, dried garlic, ground black pepper (a mixture of peppers), ground red hot (optional). Method of preparation: Take chicken breast, cut into 2 fillets. Remove the films and fat. Dried chicken breast, it couldn’t be simpler... Mix salt and sugar, rub the fillet thoroughly. We put it in a container and in the refrigerator for 24 hours, cover, turn it over after 12 hours. Dried chicken breast, it couldn’t be simpler.... A day later, here’s the picture. Dried chicken breast, it couldn’t be simpler.... We rinse it well under running water to remove salt and Dry thoroughly with paper towels. Now we have such beauty. The fillet has hardened and become transparent. Dried chicken breast, it couldn’t be simpler.... Mix the spices 1:1 and roll the fillet in them thoroughly. Dried chicken breast, it couldn’t be simpler.... That’s how it happened. Dried chicken breast, it couldn’t be simpler.... Wrap it up each piece in gauze, put it in a container and put it back in the refrigerator for 24 hours to ripen, more can be done. Dried chicken breast, it couldn’t be simpler.... Then we unwrap it, this is what happened, the pieces were well soaked in spices. Dried chicken breast, it couldn’t be simpler. ....Well, now, as you wish, you can hang it and leave it for a long time in a ventilated room, a balcony, or like me, impatient, I placed it near a fan for two hours, turning it over periodically. We sharpen the knife well and thinly slice it at an angle of 45 degrees - this transparent beauty. Dried chicken breast, it couldn’t be simpler... The result will please you. The longer it hangs, the denser it becomes, and if in the refrigerator, the meat will ripen more to taste, but a little more than 2 days are enough for us to eat. Good mood and bon appetit, may everything work out for you!

Quinoa and feta salad

You can combine completely unexpected ingredients with quinoa. For example, cranberries will add a slight sourness to the salad, feta will add a little creamy taste, and cherry tomatoes will be slightly sweetened. Overall, you'll have a delicious salad worthy of a place in your cookbook.

Ingredients:

• 100 gr. quinoa;
• a bunch of fresh spinach;
• 100 gr. feta;
• 3 pcs. cherry tomato;
• 1 tbsp. lemon juice;
• several sprigs of arugula;
• a handful of cranberries;
• 20 gr. pumpkin seeds;
• 20 gr. sunflower seeds;
• black pepper.

Preparation:

1. Boil the quinoa.
2. Cut the feta into cubes.
3. Cut the tomatoes into several slices.
4. Combine these products. Add sunflower seeds, spinach and cranberries.
5. Season with olive oil and lemon juice. Pepper it.
6. Garnish the salad with arugula.

Quinoa is a product that will help you stay in shape. With it you can prepare many dietary salads with your favorite ingredients.

Quinoa salad - 9 healthy recipes

Ksenia Garastyuk • 06/06/2019
Quinoa can be not only a side dish, but also used in salads as a nutritious base. The grains are rich in protein and are recommended for dietary nutrition. In addition, the product is hypoallergenic - you can safely make a salad with quinoa without worrying about your health.

The grains have a delicate taste with a slight nutty and even creamy note. Quinoa perfectly absorbs the aroma of spices and herbs added to the salad and goes well with sauces. That's why quinoa salads are an opportunity to give free rein to your culinary skills.

Add vegetables, chicken, seafood, aromatic herbs, various dressings - the result will not disappoint you. There is probably no component that would not be appropriate in combination with quinoa.

How to make Quinoa and Tomato Salad

1. First of all, bring the water to a boil (at a rate of 2 to 1 with cereal). Add a little salt and add quinoa. After boiling again, cook over medium heat until tender.

2. Wash and dry the tomatoes. Cut them in half. If you are not using cherry tomatoes, chop them into cubes.

3. Cut the kernels from the boiled corn cob. You can also use canned corn in this recipe for quinoa and tomato salad.

4. Remove the pit from the avocado and cut the pulp into small cubes.

5. Wash, dry and chop the greens. In this case it is onion, but parsley or dill, for example, will also work.

6. To prepare the dressing, combine olive oil, vinegar, honey, mustard, ground garlic, salt and pepper in a separate bowl. Beat everything until smooth.

7. All that remains is to combine all the ingredients together and pour over the dressing. That's all, the salad with quinoa and tomatoes at home is ready. Bon appetit!

Recipe for salad with quinoa and shrimp. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of “quinoa and shrimp salad”.

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	207.3 kcal	1684 kcal	12.3%	5.9%	812 g
Squirrels	6.6 g	76 g	8.7%	4.2%	1152 g
Fats	16.9 g	56 g	30.2%	14.6%	331 g
Carbohydrates	6.7 g	219 g	3.1%	1.5%	3269 g
Organic acids	0.3 g	~
Alimentary fiber	1.1 g	20 g	5.5%	2.7%	1818
Water	56.9 g	2273 g	2.5%	1.2%	3995 g
Ash	0.718 g	~
Vitamins
Vitamin A, RE	33.5 mcg	900 mcg	3.7%	1.8%	2687 g
Retinol	0.001 mg	~
alpha carotene	0.27 mcg	~
beta carotene	0.252 mg	5 mg	5%	2.4%	1984
Lutein + Zeaxanthin	271.453 mcg	~
Vitamin B1, thiamine	0.046 mg	1.5 mg	3.1%	1.5%	3261 g
Vitamin B2, riboflavin	0.046 mg	1.8 mg	2.6%	1.3%	3913 g
Vitamin B4, choline	8.06 mg	500 mg	1.6%	0.8%	6203 g
Vitamin B5, pantothenic	0.078 mg	5 mg	1.6%	0.8%	6410 g
Vitamin B6, pyridoxine	0.059 mg	2 mg	3%	1.4%	3390 g
Vitamin B9, folates	22.5 mcg	400 mcg	5.6%	2.7%	1778
Vitamin C, ascorbic acid	6.64 mg	90 mg	7.4%	3.6%	1355 g
Vitamin E, alpha tocopherol, TE	2.052 mg	15 mg	13.7%	6.6%	731 g
beta tocopherol	0.007 mg	~
gamma tocopherol	0.288 mg	~
delta tocopherol	0.026 mg	~
Vitamin H, biotin	0.203 mcg	50 mcg	0.4%	0.2%	24631 g
Vitamin K, phylloquinone	10.3 mcg	120 mcg	8.6%	4.1%	1165 g
Vitamin RR, NE	1.1128 mg	20 mg	5.6%	2.7%	1797
Niacin	0.332 mg	~
Betaine	0.014 mg	~
Macronutrients
Potassium, K	156.79 mg	2500 mg	6.3%	3%	1594 g
Calcium, Ca	29.16 mg	1000 mg	2.9%	1.4%	3429 g
Magnesium, Mg	27.89 mg	400 mg	7%	3.4%	1434 g
Sodium, Na	69.02 mg	1300 mg	5.3%	2.6%	1884
Sera, S	36.66 mg	1000 mg	3.7%	1.8%	2728 g
Phosphorus, Ph	76.5 mg	800 mg	9.6%	4.6%	1046 g
Chlorine, Cl	9.63 mg	2300 mg	0.4%	0.2%	23884 g
Microelements
Bor, B	19.4 mcg	~
Iron, Fe	0.947 mg	18 mg	5.3%	2.6%	1901
Yod, I	18.92 mcg	150 mcg	12.6%	6.1%	793 g
Cobalt, Co	3.041 mcg	10 mcg	30.4%	14.7%	329 g
Manganese, Mn	0.2216 mg	2 mg	11.1%	5.4%	903 g
Copper, Cu	214.39 mcg	1000 mcg	21.4%	10.3%	466 g
Molybdenum, Mo	2.872 mcg	70 mcg	4.1%	2%	2437 g
Nickel, Ni	4.054 mcg	~
Rubidium, Rb	25.8 mcg	~
Selenium, Se	0.757 mcg	55 mcg	1.4%	0.7%	7266 g
Fluorine, F	20.27 mcg	4000 mcg	0.5%	0.2%	19734
Chromium, Cr	10.14 mcg	50 mcg	20.3%	9.8%	493 g
Zinc, Zn	0.6882 mg	12 mg	5.7%	2.7%	1744 g
Digestible carbohydrates
Starch and dextrins	4.22 g	~
Mono- and disaccharides (sugars)	1.2 g	max 100 g
Glucose (dextrose)	0.332 g	~
Sucrose	0.122 g	~
Fructose	0.27 g	~
Essential amino acids	0.032 g	~
Arginine*	0.33 g	~
Valin	0.19 g	~
Histidine*	0.101 g	~
Isoleucine	0.185 g	~
Leucine	0.333 g	~
Lysine	0.357 g	~
Methionine	0.134 g	~
Methionine + Cysteine	0.154 g	~
Threonine	0.176 g	~
Tryptophan	0.048 g	~
Phenylalanine	0.22 g	~
Phenylalanine+Tyrosine	0.307 g	~
Nonessential amino acids	0.137 g	~
Alanin	0.242 g	~
Aspartic acid	0.485 g	~
Glycine	0.196 g	~
Glutamic acid	0.746 g	~
Proline	0.16 g	~
Serin	0.181 g	~
Tyrosine	0.153 g	~
Cysteine	0.058 g	~
Sterols (sterols)
Cholesterol	35.47 mg	max 300 mg
Phytosterols	0.676 mg	~
beta sitosterol	13.514 mg	~
Saturated fatty acids
Saturated fatty acids	2.2 g	max 18.7 g
14:0 Miristinovaya	0.017 g	~
16:0 Palmitinaya	1.855 g	~
17:0 Margarine	0.003 g	~
18:0 Stearic	0.346 g	~
20:0 Arakhinovaya	0.115 g	~
Monounsaturated fatty acids	9.238 g	min 16.8 g	55%	26.5%
16:1 Palmitoleic	0.228 g	~
18:1 Oleic (omega-9)	8.934 g	~
20:1 Gadoleic (omega-9)	0.075 g	~
22:1 Erucic (omega-9)	0.006 g	~
Polyunsaturated fatty acids	1.986 g	from 11.2 to 20.6 g	17.7%	8.5%
18:2 Linolevaya	1.867 g	~
18:3 Linolenic	0.035 g	~
18:4 Steoride Omega-3	0.005 g	~
20:4 Arachidonic	0.003 g	~
20:5 Eicosapentaenoic acid (EPA), Omega-3	0.057 g	~
Omega-3 fatty acids	0.1 g	from 0.9 to 3.7 g	11.1%	5.4%
22:6 Docosahexaenoic acid (DHA), Omega-3	0.004 g	~
Omega-6 fatty acids	1.9 g	from 4.7 to 16.8 g	40.4%	19.5%

The energy value of salad with quinoa and shrimp is 207.3 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Quinoa and tuna salad

You can decorate your table with an unusual layered salad. To ensure that it is properly soaked, each layer is coated with sauce. You don’t have to worry about your figure - all the components of the sauce are selected taking into account low calorie content and will not add extra pounds to you. This salad can be made in portions.

Ingredients:

• 200 gr. quinoa;
• 2 eggs;
• 1 can of canned tuna;
• 1 cucumber;
• 200 gr. soft cheese;
• 2 tbsp. sour cream;
• 1 tbsp. lemon juice;
• 2 tbsp. olive oil;
• black pepper;
• salt.

Preparation:

1. Soak the quinoa in cool water for 10-15 minutes. Boil in salted water for a quarter of an hour.
2. Cut the cucumbers into small cubes or grate them on a coarse grater.
3. Mash the tuna with a fork.
4. Boil the eggs, chop finely.
5. Prepare the sauce: mix sour cream with cheese, lemon juice and butter. Add a little salt and pepper. Stir.
6. Place the cucumbers on the dish first and coat with sauce. Then add the tuna. Coat again. The next layer is quinoa. Brush with sauce again and place egg on top.
7. Let the salad sit until it is thoroughly soaked.