⏱ 35 min totalMediterranean Quinoa Salad
Per 1 serving · 448 g · 15 ingredients
of a 2,000 cal day
- Protein37g28% of calories
- Carbs39g29% of calories
- Fat26g43% of calories
At a glance
One serving of Mediterranean Quinoa Salad (448 g) has 532 calories, with 37 g of protein, 39 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (73% DV), Vitamin C (80% DV) and Vitamin E (31% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 49%, 30% and 34% of the daily value.
High in
20%+ of the daily value
- Protein73%
- Vitamin C80%
- Vitamin E31%
- Vitamin K61%
- Thiamine22%
- Riboflavin (B2)45%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin A13%
- Calcium16%
- Potassium18%
Watch
20%+ of the daily value
- Sodium49%
- Saturated fat30%
- Cholesterol34%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄½ cup Water
½ cube Chicken bouillon
¼ clove Garlic
¼ cup Quinoa
½ full breast (both fillets) Chicken breast
¼ large Onion
⅛ cup Black olives
⅛ cup, crumbled Feta cheese
¹⁄₁₆ cup Parsley
¹⁄₁₆ tsp chopped Chives- 🥄⅛ tsp Salt
¼ tbsp Balsamic vinegar
¼ large (2-1/4 per pound, approx 3-3/4" lo Red bell pepper
¹⁄₁₆ cup Olive oil
⅛ cup Lemon juice
Directions
- 1
Precook chicken breasts to save on prep time. Cut into bite size pieces.
- 2
Crush garlic, slice the onion, chop the pepper, parsley, and chives.
- 3
Bring the water, bouillon cubes, and garlic to a boil in a saucepan. Stir in the quinoa, reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, 15 to 20 minutes. Discard the garlic clove and scrape the quinoa into a large bowl.
- 4
Gently stir the chicken, onion, bell pepper, olives, feta cheese, parsley, chives, and salt into the quinoa. Drizzle with the lemon juice, balsamic vinegar, and olive oil. Stir until evenly mixed. Serve warm or refrigerate and serve cold.
Vitamins & minerals
Amounts for 1 serving (448 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 116 μg | 13% |
| Vitamin C | 72 mg | 80% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 5 mg | 31% |
| Vitamin K | 73 μg | 61% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 13 mg | 80% |
| Vitamin B6 | 1 mg | 110% |
| Folate (B9) | 133 μg | 33% |
| Vitamin B12 | 1 μg | 24% |
| Pantothenic acid | 2 mg | 49% |
| Choline | 140 mg | 26% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 158 mg | 16% |
| Iron | 4 mg | 47% |
| Potassium | 854 mg | 18% |
| Magnesium | 135 mg | 32% |
| Phosphorus | 541 mg | 77% |
| Zinc | 3 mg | 26% |
| Copper | 0.4 mg | 40% |
| Manganese | 1 mg | 41% |
| Selenium | 34 μg | 63% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 8 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 901 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 32 μg | — |
| Serine | 1 g | — |
| Starch | 22 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 532 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 101minWalking (3.5 mph)
- 64minCycling (moderate)
- 44minRunning (6 mph)
- 75minSwimming laps
Common questions
How many calories are in Mediterranean Quinoa Salad?
One serving of Mediterranean Quinoa Salad (1 serving) has 532 calories, which works out to 119 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Mediterranean Quinoa Salad high in protein?
It provides a solid 37 g of protein per serving (73% of the 50 g daily value), but protein supplies only 28% 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 Mediterranean Quinoa Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mediterranean Quinoa Salad?
1126 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mediterranean Quinoa Salad?
5.8 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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