This quinoa salad is bursting with fresh Mediterranean flavors. It is great to take to a potluck or dinner party! This grain dish is best served shortly after it has been made, otherwise the pumpkin seeds will begin to lose their “crunch” after a while. You may use any type of white beans, though I prefer to use cannellini beans beans in this dish.
Ingredients
Quinoa
2 cups
quinoa
3½ cups
water
¼ teaspoons
sea salt
Salad
3 cups
cooked
white beans
2 medium
carrots
chopped
14 ounces
quartered artichoke hearts
drained
1 cups
pitted
kalamata olives
½ cups
olive oil-packed sun-dried tomatoes
4 cups
baby spinach
½ cups
fresh basil
½ cups
pumpkin seeds
toasted
Dressing
⅓ cups
extra virgin olive oil
3 tablespoons
red wine vinegar
4 tablespoons
freshly squeezed
lemon juice
2 cloves
garlic
crushed
1 teaspoons
lemon zest
½ teaspoons
Herbamare
(or sea salt)
Nutrition Facts
Per serving Recipe serves 6
- Protein 17%
- Net carbs 41%
- Fat 42%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 599kcal
- Protein
- 22.8g
- Total Carbohydrates
- 75.5g
- Dietary Fiber
- 19.7g
- Net Carbs
- 55.8g
- Total Sugars
- 2.1g
- Sucrose
- 1.4g
- Glucose
- 0.42g
- Fructose
- 0.28g
- Galactose
- 0.03g
- Total Fat
- 25.3g
- Saturated Fat
- 3.9g
- Monounsaturated Fat
- 13.9g
- Polyunsaturated Fat
- 6.1g
- Trans Fat
- 0.01g
- Sodium
- 635mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 26.5mg
- Thiamin (B1)
- 0.53mg
- Riboflavin (B2)
- 0.4mg
- Niacin (B3)
- 3.1mg
- Pantothenic Acid (B5)
- 1mg
- Vitamin B6
- 0.58mg
- Folate (B9)
- 340µg
- Choline
- 78.3mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 4.4mg
- Vitamin K1 (Phylloquinone)
- 126µg
- Vitamin K2 (Menaquinone-4)
- 0.62µg
Minerals
Minerals
- Calcium
- 177mg
- Iron
- 8.9mg
- Magnesium
- 296mg
- Phosphorus
- 625mg
- Potassium
- 1355mg
- Zinc
- 4.2mg
- Copper
- 0.86mg
- Manganese
- 2.5mg
- Selenium
- 8µg
- Fluoride
- 0.65µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.57g
- Isoleucine
- 0.84g
- Leucine
- 1.5g
- Lysine
- 1.2g
- Methionine
- 0.38g
- Phenylalanine
- 1g
- Threonine
- 0.76g
- Tryptophan
- 0.27g
- Valine
- 0.99g
Non-Essential Amino Acids
- Alanine
- 0.9g
- Arginine
- 1.8g
- Aspartic Acid
- 2.1g
- Cystine
- 0.27g
- Glutamic Acid
- 3.3g
- Glycine
- 0.96g
- Proline
- 0.97g
- Serine
- 0.99g
- Tyrosine
- 0.54g
Fatty Acids
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 13.5g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.43g
- DHA (22:6 n-3)
- 0.03g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 5.6g
- Arachidonic Acid (AA)
- 0.02g
Other
Carotenoids
- Alpha-Carotene
- 708µg
- Beta-Carotene
- 2928µg
- Beta-Cryptoxanthin
- 2.2µg
- Lutein + Zeaxanthin
- 3129µg
- Lycopene
- 0.2µg
Plant Sterols (Phytosterols)
- Phytosterols
- 28.2mg
Other Compounds
- Betaine
- 378mg
