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Quinoa Salad With Swiss Chard and Goat Cheese⏱ 50 min total
Recipes

Quinoa Salad With Swiss Chard and Goat Cheese

Per 1 serving · 349 g · 11 ingredients

Calories
398
20%
of a 2,000 cal day
  • Protein
    16g
    16% of calories
  • Carbs
    35g
    35% of calories
  • Fat
    23g
    50% of calories
Portion

At a glance

One serving of Quinoa Salad With Swiss Chard and Goat Cheese (349 g) has 398 calories, with 16 g of protein, 35 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (32% DV), Vitamin E (22% DV) and Vitamin K (132% DV). Keep an eye on sodium and saturated fat, which provide 30% and 32% of the daily value.

Per 100 g
114cal
low energy density
Protein per 100 cal
4g
Net carbs
31g
carbs minus fiber
Fiber
4.7g
3.3 g sugar

High in

20%+ of the daily value

  • Protein32%
  • Vitamin E22%
  • Vitamin K132%
  • Thiamine20%
  • Riboflavin (B2)48%
  • Niacin27%

Good source of

10–19% of the daily value

  • Dietary fiber17%
  • Vitamin A15%
  • Vitamin C11%
  • Choline10%
  • Potassium15%

Watch

20%+ of the daily value

  • Sodium30%
  • Saturated fat32%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 40 min
  1. 1

    Remove stems from Swiss chard and chop into 1/2-inch pieces. Chop leaves and set aside.

  2. 2

    Heat 2 tablespoons of olive oil in a 3-quart saucepan over medium heat. Add onion, garlic, and chard stems. Sauté until vegetables are tender, about 5 minutes. Stir in quinoa and mustard powder. Add broth, stir, and season with salt and pepper. Bring to a boil, cover, and cook on low for 15 to 20 minutes, until the liquid is absorbed. Remove from heat, uncover, and let sit for 20 minutes.

  3. 3

    Meanwhile, heat the remaining olive oil over medium-high heat in a large skillet. Add mushrooms and sauté, stirring, until lightly browned, about 10 minutes. Add chard leaves and continue cooking until greens have wilted and no more liquid remains in the skillet.

  4. 4

    Fluff quinoa with a fork. Fold in mushrooms and chard leaves.

  5. 5

    The cooked quinoa can be set aside at room temperature for several hours and then served, or reheated to warm or hot. Crumble goat cheese and scatter on top just before serving.

Vitamins & minerals

Amounts for 1 serving (349 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A137 μg
15%
Vitamin C10 mg
11%
Vitamin D0.3 μg
2%
Vitamin E3 mg
22%
Vitamin K158 μg
132%
Thiamine0.2 mg
20%
Riboflavin (B2)1 mg
48%
Niacin4 mg
27%
Vitamin B60.5 mg
38%
Folate (B9)106 μg
26%
Vitamin B120.1 μg
4%
Pantothenic acid2 mg
41%
Choline56 mg
10%

Minerals

NutrientAmount% Daily Value
Calcium82 mg
8%
Iron3 mg
43%
Potassium697 mg
15%
Magnesium115 mg
27%
Phosphorus369 mg
53%
Zinc2 mg
20%
Copper1 mg
89%
Manganese1 mg
47%
Selenium14 μg
25%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene8 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene676 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.3 μg—
Fructose1 g—
Galactose0 g—
Glucose2 g—
Glutamic acid2 g—
Glycine0.5 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats12 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol80 μg—
Serine1 g—
Starch22 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine0.5 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.3 g—
Valine1 g—
Vitamin D20.2 μg—
Vitamin D30.1 μg—

Burning 398 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 76min
    Walking (3.5 mph)
  • 48min
    Cycling (moderate)
  • 33min
    Running (6 mph)
  • 56min
    Swimming laps

Common questions

How many calories are in Quinoa Salad With Swiss Chard and Goat Cheese?

One serving of Quinoa Salad With Swiss Chard and Goat Cheese (1 serving) has 398 calories, which works out to 114 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Quinoa Salad With Swiss Chard and Goat Cheese high in protein?

It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 16% 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 Quinoa Salad With Swiss Chard and Goat Cheese keto-friendly?

It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 35% 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 Salad With Swiss Chard and Goat Cheese?

696 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Quinoa Salad With Swiss Chard and Goat Cheese?

3.3 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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