⏱ 50 min totalQuinoa and Grilled-Pepper Salad
Per 1 serving · 160 g · 8 ingredients
of a 2,000 cal day
- Protein8.8g14% of calories
- Carbs41g65% of calories
- Fat5.9g21% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Quinoa and Grilled-Pepper Salad (160 g) has 250 calories, with 8.8 g of protein, 41 g of carbohydrates and 5.9 g of fat. Most of its energy comes from carbs (65% of calories). It is high in dietary fiber (21% DV), Vitamin C (130% DV) and Vitamin E (21% DV).
High in
20%+ of the daily value
- Dietary fiber21%
- Vitamin C130%
- Vitamin E21%
- Vitamin K27%
- Thiamine20%
- Riboflavin (B2)21%
Good source of
10–19% of the daily value
- Vitamin A17%
- Niacin12%
- Pantothenic acid14%
- Potassium11%
- Zinc18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Cilantro
¼ tsp Tamari soy sauce
¼ tsp Lime juice
⁵⁄₁₆ cup Quinoa
⅛ tsp, ground Cumin seed
¾ medium Scallions
½ tsp Olive oil
¾ medium Red bell pepper
Directions
- 1
Quarter yellow peppers. Grind cumin. Chop fresh cilantro and scallions.
- 2
Prepare grill for cooking.
- 3
Wash quinoa in at least 5 changes of water until water runs clear. Drain and add to boiling salted water, cooking for 10 minutes. Rinse under cold water after draining.
- 4
Steam quinoa over boiling water, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes. Spread on a baking sheet to cool.
- 5
Grill bell peppers until slightly softened, about 4 minutes on each side. Cut into thin strips.
- 6
Whisk together oil, lime juice, soy sauce, and cumin. Stir in quinoa, bell peppers, cilantro, scallions, and season with salt and pepper to taste.
Vitamins & minerals
Amounts for 1 serving (160 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 150 μg | 17% |
| Vitamin C | 117 mg | 130% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 32 μg | 27% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 1 mg | 39% |
| Folate (B9) | 147 μg | 37% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 44 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 44 mg | 4% |
| Iron | 3 mg | 41% |
| Potassium | 535 mg | 11% |
| Magnesium | 120 mg | 29% |
| Phosphorus | 275 mg | 39% |
| Zinc | 2 mg | 18% |
| Copper | 0.4 mg | 39% |
| Manganese | 1 mg | 53% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 18 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,563 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 28 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 250 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 47minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 35minSwimming laps
Common questions
How many calories are in Quinoa and Grilled-Pepper Salad?
One serving of Quinoa and Grilled-Pepper Salad (1 serving) has 250 calories, which works out to 156 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Quinoa and Grilled-Pepper Salad high in protein?
Not especially. It has 8.8 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Quinoa and Grilled-Pepper Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quinoa and Grilled-Pepper Salad?
93 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Quinoa and Grilled-Pepper Salad?
4.1 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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