⏱ 40 min totalPeanut Zucchini Noodle + Quinoa Salad
Per 1 serving · 485 g · 13 ingredients
of a 2,000 cal day
- Protein19g15% of calories
- Carbs57g46% of calories
- Fat21g38% of calories
- ✓ Cholesterol free
At a glance
One serving of Peanut Zucchini Noodle + Quinoa Salad (485 g) has 463 calories, with 19 g of protein, 57 g of carbohydrates and 21 g of fat. Most of its energy comes from carbs (46% of calories). It is high in protein (38% DV), dietary fiber (41% DV) and Vitamin A (69% DV). Keep an eye on sodium, which provides 20% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Dietary fiber41%
- Vitamin A69%
- Vitamin C142%
- Vitamin E34%
- Vitamin K69%
Good source of
10–19% of the daily value
- Choline16%
- Calcium13%
- Selenium12%
Watch
20%+ of the daily value
- Sodium20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
1 medium Zucchini
½ cup, shredded Cabbage
½ cup, sliced Red bell pepper
½ cup strips or slices Carrots
1 medium Scallions
2 tbsp Cilantro
2 tbsp Peanuts
1 tbsp Peanut butter
1 lime yields Lime juice
1 tsp Tamari soy sauce
½ tsp Sriracha
¼ tsp Ginger root
Directions
- 1
Cook the quinoa according to the package instructions.
- 2
Trim the ends of the zucchini and spiralize into noodles. Place in a large bowl.
- 3
Thinly slice the red bell pepper and cut the carrots into matchsticks. Add these to the bowl with the zucchini noodles, along with the scallions, cooked quinoa, and peanuts.
- 4
In a small bowl, whisk together the peanut butter, lime juice, soy sauce, sriracha, and ginger. Gradually add water if needed until the dressing is creamy enough to pour over the salad.
- 5
Pour the dressing over the vegetables and toss to coat.
- 6
Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (485 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 622 μg | 69% |
| Vitamin C | 127 mg | 142% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 34% |
| Vitamin K | 83 μg | 69% |
| Thiamine | 0.4 mg | 32% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 8 mg | 48% |
| Vitamin B6 | 1 mg | 75% |
| Folate (B9) | 221 μg | 55% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 88 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 127 mg | 13% |
| Iron | 4 mg | 54% |
| Potassium | 1,434 mg | 31% |
| Magnesium | 206 mg | 49% |
| Phosphorus | 453 mg | 65% |
| Zinc | 3 mg | 30% |
| Copper | 1 mg | 59% |
| Manganese | 2 mg | 89% |
| Selenium | 7 μg | 12% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 2,142 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 6,236 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 24 g | — |
| Sucrose | 5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 463 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 88minWalking (3.5 mph)
- 56minCycling (moderate)
- 39minRunning (6 mph)
- 65minSwimming laps
Common questions
How many calories are in Peanut Zucchini Noodle + Quinoa Salad?
One serving of Peanut Zucchini Noodle + Quinoa Salad (1 serving) has 463 calories, which works out to 96 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Peanut Zucchini Noodle + Quinoa Salad high in protein?
It provides a solid 19 g of protein per serving (38% 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 Peanut Zucchini Noodle + Quinoa Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 46 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 Peanut Zucchini Noodle + Quinoa Salad?
464 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Peanut Zucchini Noodle + Quinoa Salad?
15 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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