⏱ 40 min totalCrunchy Peanut & Quinoa Salad
Per 1 serving · 183 g · 15 ingredients
of a 2,000 cal day
- Protein15g15% of calories
- Carbs45g46% of calories
- Fat17g39% of calories
- ✓ Cholesterol free
At a glance
One serving of Crunchy Peanut & Quinoa Salad (183 g) has 371 calories, with 15 g of protein, 45 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (46% of calories). It is high in protein (29% DV), dietary fiber (24% DV) and Vitamin A (30% DV). Keep an eye on sodium, which provides 34% of the daily value.
High in
20%+ of the daily value
- Protein29%
- Dietary fiber24%
- Vitamin A30%
- Vitamin C38%
- Vitamin E22%
- Vitamin K33%
Good source of
10–19% of the daily value
- Pantothenic acid18%
- Choline12%
- Potassium14%
- Selenium10%
Watch
20%+ of the daily value
- Sodium34%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
½ cup, shredded Red cabbage
¼ cup grated Carrots
2 tbsp Cilantro
1 tbsp chopped Scallions
¼ cup, whole Snow peas
1 tbsp Peanut butter
¾ tbsp Tamari soy sauce
¼ tbsp Maple syrup
¼ tbsp Rice wine vinegar
¼ tsp Sesame oil- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
1 tsp Lime juice
½ tsp Ginger root
1 tbsp Peanuts
Directions
- 1
Rinse the quinoa in a fine mesh colander under running water and cook according to package directions. Fluff with a fork and set aside to cool.
- 2
Whisk together the peanut butter and soy sauce until smooth. If needed, microwave for up to 30 seconds to loosen. Add the remaining sauce ingredients and whisk until smooth, adding a bit of water if needed to achieve desired consistency.
- 3
In a large bowl, combine the cooked quinoa, shredded cabbage, carrot, snow peas, cilantro, and scallions. Toss to combine, then add the peanut sauce and toss until everything is lightly coated. Taste and adjust seasoning if needed.
- 4
Divide between bowls and serve garnished with chopped peanuts.
Vitamins & minerals
Amounts for 1 serving (183 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 268 μg | 30% |
| Vitamin C | 34 mg | 38% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 40 μg | 33% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 0.5 mg | 35% |
| Folate (B9) | 127 μg | 32% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 63 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 79 mg | 8% |
| Iron | 4 mg | 44% |
| Potassium | 667 mg | 14% |
| Magnesium | 149 mg | 35% |
| Phosphorus | 331 mg | 47% |
| Zinc | 2 mg | 21% |
| Copper | 0.4 mg | 47% |
| Manganese | 2 mg | 74% |
| Selenium | 6 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 964 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,731 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 7 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 24 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 371 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 70minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in Crunchy Peanut & Quinoa Salad?
One serving of Crunchy Peanut & Quinoa Salad (1 serving) has 371 calories, which works out to 202 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Crunchy Peanut & Quinoa Salad high in protein?
It provides a solid 15 g of protein per serving (29% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Crunchy Peanut & Quinoa Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 46% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Crunchy Peanut & Quinoa Salad?
791 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Crunchy Peanut & Quinoa Salad?
8.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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