basalfit
Recipe

Mediterranean chickpea quinoa salad

Quinoa, chickpeas, cucumber, tomatoes and olives in a lemon-oregano dressing. Keeps well for packed lunches all week.

Total time
30 min
Servings
4
Calories
437
Protein
15 g
Protein
15 g 13%
Carbs
59 g 53%
Fat
17 g 34%
I ate this: log it to today
  • Vegetarian
  • Vegan
  • Pescatarian
  • Dairy-free
  • Egg-free
  • Gluten-free
  • Nut-free
  • No pork or alcohol
  • No added sugar

Ingredients

4 servings
  • 180 gquinoa, rinsed
  • 330 gchickpeas, cooked or canned, drained
  • 200 gcucumber, diced
  • 250 gcherry tomato, halved
  • 50 gred onion, finely chopped
  • 60 gblack olive, sliced
  • 20 gparsley, chopped
  • 3 tbspolive oil
  • 3 tbsplemon juice
  • 1 tspdried oregano
  • ¾ tspsalt
  • ¼ tspblack pepper

Steps

  1. Cook the quinoa in 400 ml of water, covered, for 12 to 15 minutes until the water is absorbed. Spread it out to cool.
  2. Whisk the oil, lemon juice, oregano, salt and pepper in a large bowl.
  3. Add the quinoa, chickpeas, cucumber, tomatoes, onion, olives and parsley and toss well.
  4. Eat now or refrigerate in containers for up to 4 days.

What a serving gives you

High in Protein (30% DV), Dietary fiber (40% DV), Iron (34% DV), Magnesium (35% DV), Phosphorus (30% DV), Zinc (27% DV), Copper (74% DV), Manganese (84% DV), Vitamin C (≥26% DV), Vitamin E (24% DV), Vitamin K (89% DV), Thiamin (B1) (26% DV), Vitamin B6 (25% DV), Folate (63% DV)

Low in cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Vitamins, minerals and every other nutrient

All nutrients (60)

Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.

Energy and macronutrients (8)
NutrientServing100 g% DV
Calories437 kcal148 kcal
Protein15 g5.08 g30%
Carbohydrate59.2 g20 g22%
Dietary fiber11.2 g3.79 g40%
Total sugars≥7.31 g≥2.47 g
Added sugars≥0 g≥0 g≥0%
Starch≥23.9 g≥8.09 g
Water200 g67.8 g
Fats and fatty acids (9)
NutrientServing100 g% DV
Total fat16.9 g5.72 g22%
Saturated fat2.34 g0.791 g12%
Trans fat≥0 g≥0 g
Monounsaturated fat9.78 g3.31 g
Polyunsaturated fat3.68 g1.24 g
Omega-3 ALA≥0.003 g≥0.001 g
Omega-3 EPA0 g0 g
Omega-3 DHA0.021 g0.007 g
Cholesterol0 mg0 mg0%
Minerals (10)
NutrientServing100 g% DV
Calcium104 mg35.3 mg8%
Iron6.2 mg2.1 mg34%
Magnesium148 mg49.9 mg35%
Phosphorus380 mg128 mg30%
Potassium779 mg264 mg17%
Sodium562 mg190 mg24%
Zinc2.99 mg1.01 mg27%
Copper0.669 mg0.226 mg74%
Manganese1.94 mg0.655 mg84%
Selenium7.26 mcg2.46 mcg13%
Vitamins (13)
NutrientServing100 g% DV
Vitamin A53.9 mcg18.2 mcg6%
Vitamin C≥23.2 mg≥7.84 mg≥26%
Vitamin D0 mcg0 mcg0%
Vitamin E3.54 mg1.2 mg24%
Vitamin K107 mcg36.1 mcg89%
Thiamin (B1)0.308 mg0.104 mg26%
Riboflavin (B2)0.235 mg0.08 mg18%
Niacin (B3)1.65 mg0.557 mg10%
Pantothenic acid (B5)0.825 mg0.279 mg17%
Vitamin B60.433 mg0.146 mg25%
Folate250 mcg84.7 mcg63%
Vitamin B120 mcg0 mcg0%
Choline77.7 mg26.3 mg14%
Amino acids (18)
NutrientServing100 g% DV
Tryptophan≥0.156 g≥0.053 g
Threonine≥0.501 g≥0.17 g
Isoleucine≥0.576 g≥0.195 g
Leucine≥0.953 g≥0.322 g
Lysine≥0.886 g≥0.3 g
Methionine≥0.246 g≥0.083 g
Cystine≥0.199 g≥0.067 g
Phenylalanine≥0.702 g≥0.237 g
Tyrosine≥0.327 g≥0.111 g
Valine≥0.616 g≥0.208 g
Arginine≥1.25 g≥0.421 g
Histidine≥0.407 g≥0.138 g
Alanine≥0.628 g≥0.212 g
Aspartic acid≥1.52 g≥0.514 g
Glutamic acid≥2.55 g≥0.862 g
Glycine≥0.66 g≥0.223 g
Proline≥0.691 g≥0.234 g
Serine≥0.666 g≥0.225 g
Other (2)
NutrientServing100 g% DV
Caffeine≥0 mg≥0 mg
Alcohol≥0 g≥0 g