⏱ 40 min totalKale & Quinoa Salad with Maple Mustard Tempeh
Per 1 serving · 550 g · 15 ingredients
of a 2,000 cal day
- Protein39g21% of calories
- Carbs79g43% of calories
- Fat30g36% of calories
- ✓ Cholesterol free
At a glance
One serving of Kale & Quinoa Salad with Maple Mustard Tempeh (550 g) has 694 calories, with 39 g of protein, 79 g of carbohydrates and 30 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (78% DV), dietary fiber (41% DV) and Vitamin A (90% DV). Keep an eye on sodium and saturated fat, which provide 53% and 24% of the daily value.
High in
20%+ of the daily value
- Protein78%
- Dietary fiber41%
- Vitamin A90%
- Vitamin C118%
- Vitamin E21%
- Vitamin K414%
Good source of
10–19% of the daily value
- Choline12%
Watch
20%+ of the daily value
- Sodium53%
- Saturated fat24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Tempeh
3 tbsp Vegetable broth
1 tbsp Dijon mustard
½ tbsp Tamari soy sauce
½ tbsp Maple syrup
⅛ tsp Paprika
⅓ cup Quinoa
1 cup, chopped Kale
1 cup slices Cucumber
½ cup grated Carrots
2 small Radishes
2 tbsp Dill
1 lemon yields Lemon juice
1 ½ tbsp Tahini- 🥄½ dash Salt
Directions
- 1
Cook quinoa according to package directions.
- 2
In a bowl, whisk together vegetable broth, Dijon mustard, tamari, maple syrup, and paprika to create the tempeh marinade. Slice the tempeh and prepare the vegetables.
- 3
Place tempeh slices in a large skillet over medium-high heat. Pour the marinade over the tempeh and cook, flipping occasionally, until the marinade has evaporated or been absorbed, about 10 minutes.
- 4
In a large bowl, place the chopped kale. Add tahini and lemon juice, then massage into the kale for 1-2 minutes. Season with salt to taste.
- 5
Add the cooked quinoa, chopped vegetables, and fresh dill to the bowl. Mix well, divide into two bowls, and top with the cooked maple mustard tempeh.
Vitamins & minerals
Amounts for 1 serving (550 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 812 μg | 90% |
| Vitamin C | 107 mg | 118% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 497 μg | 414% |
| Thiamine | 1 mg | 69% |
| Riboflavin (B2) | 1 mg | 76% |
| Niacin | 7 mg | 43% |
| Vitamin B6 | 1 mg | 63% |
| Folate (B9) | 281 μg | 70% |
| Vitamin B12 | 0.1 μg | 5% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 67 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 411 mg | 41% |
| Iron | 10 mg | 122% |
| Potassium | 1,680 mg | 36% |
| Magnesium | 294 mg | 70% |
| Phosphorus | 865 mg | 124% |
| Zinc | 5 mg | 47% |
| Copper | 2 mg | 269% |
| Manganese | 4 mg | 170% |
| Selenium | 19 μg | 34% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,962 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 8,658 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 1 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 12 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 31 g | — |
| Sucrose | 8 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 694 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 132minWalking (3.5 mph)
- 83minCycling (moderate)
- 58minRunning (6 mph)
- 98minSwimming laps
Common questions
How many calories are in Kale & Quinoa Salad with Maple Mustard Tempeh?
One serving of Kale & Quinoa Salad with Maple Mustard Tempeh (1 serving) has 694 calories, which works out to 126 calories per 100 g. That is about 35% of a 2,000-calorie day.
Is Kale & Quinoa Salad with Maple Mustard Tempeh high in protein?
It provides a solid 39 g of protein per serving (78% of the 50 g daily value), but protein supplies only 21% 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 Kale & Quinoa Salad with Maple Mustard Tempeh keto-friendly?
It is hard to fit into a strict keto diet. One serving has 68 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Kale & Quinoa Salad with Maple Mustard Tempeh?
1229 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Kale & Quinoa Salad with Maple Mustard Tempeh?
14 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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