Cold Mediterranean Quinoa Salad
1 serving of cold mediterranean quinoa salad contains 286 Calories. The macronutrient breakdown is 38% carbs, 54% fat, and 8% protein. This is a good source of fiber (20% of your Daily Value), potassium (12% of your Daily Value), and iron (45% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 30 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Prepare quinoa as per package directions; let cool completely.
- Dice all the vegetables.
- Drizzle the olive oil over the quinoa, then add olives, cucumber, tomatoes, parsley, and mint.
- Squeeze 1/2 lemon over it and toss well. Taste for salt and adjust as needed, add more lemon juice if needed.
Nutrition Facts
For 1 serving of cold mediterranean quinoa salad (353g)
Nutrient | Value | %DV |
---|---|---|
Calories | 286 | |
Fats | 18g | 22% |
Saturated fats | 2g | 12% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 297mg | 13% |
Carbs | 28g | 10% |
Net carbs | 23g | |
Fiber | 6g | 20% |
Sugar | 5g | |
Protein | 6g | |
Calcium | 79mg | 8% |
Iron | 4mg | 45% |
Potassium | 580mg | 12% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 73μg | |
Beta carotene | 746μg | |
Caffeine | 0mg | |
Choline | 37mg | 7% |
Copper | 0.4mg | 39% |
Fluoride | 3μg | |
Folate (B9) | 88μg | 22% |
Lycopene | 1582μg | |
Magnesium | 92mg | 22% |
Manganese | 1mg | 37% |
Niacin | 1mg | 6% |
Pantothenic acid | 0.5mg | 10% |
Phosphorus | 194mg | 28% |
Retinol | 0μg | |
Riboflavin (B2) | 0.1mg | 11% |
Selenium | 3μg | 5% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 15% |
Vitamin A IU | 1558IU | |
Vitamin A | 78μg | 9% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.2mg | 16% |
Vitamin C | 30mg | 33% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 3mg | 22% |
Vitamin K | 148μg | 123% |
Zinc | 2mg | 14% |
Sugars | ||
Sugar | 5g | |
Sucrose | 0.1g | |
Glucose | 2g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 16g | |
Fats | ||
Saturated fats | 2g | 12% |
Monounsaturated fats | 12g | |
Polyunsaturated fats | 3g | |
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 | 0.2g | |
Arginine | 0.4g | |
Aspartic acid | 0.5g | |
Cystine | 0.1g | |
Glutamic acid | 1g | |
Glycine | 0.2g | |
Histidine | 0.1g | |
Hydroxyproline | 0g | |
Isoleucine | 0.1g | |
Leucine | 0.3g | |
Lysine | 0.2g | |
Methionine | 0.1g | |
Phenylalanine | 0.2g | |
Proline | 0.2g | |
Serine | 0.2g | |
Threonine | 0.1g | |
Tryptophan | 0g | |
Tyrosine | 0.1g | |
Valine | 0.2g |