⏱ 35 min totalSesame Mushroom Quinoa Salad with Soft Boiled Eggs
Per 1 serving · 232 g · 8 ingredients
of a 2,000 cal day
- Protein17g23% of calories
- Carbs33g44% of calories
- Fat11g33% of calories
At a glance
One serving of Sesame Mushroom Quinoa Salad with Soft Boiled Eggs (232 g) has 292 calories, with 17 g of protein, 33 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (34% DV), Vitamin K (26% DV) and thiamine (23% DV). Keep an eye on sodium and cholesterol, which provide 25% and 62% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Vitamin K26%
- Thiamine23%
- Riboflavin (B2)66%
- Niacin33%
- Vitamin B634%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin A10%
- Vitamin E13%
- Potassium16%
Watch
20%+ of the daily value
- Sodium25%
- Cholesterol62%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
⅛ tbsp Sesame oil
⅛ tbsp Olive oil
¼ lb White mushrooms
⅛ cup, chopped Scallions
1 ¼ tbsp Cilantro
1 large Egg
½ tbsp Tamari soy sauce
Directions
- 1
Combine quinoa with 2 cups of water in a pot. Bring to a boil, reduce heat, cover, and simmer until quinoa is cooked and fluffy, about 12-15 minutes.
- 2
In a medium skillet, heat sesame oil and olive oil over medium heat. Add mushrooms and cook, stirring often, until browned, about 10 minutes.
- 3
Add scallions to the mushrooms and cook until tender, about 3-5 minutes.
- 4
Soft boil the eggs by adding them to a pan, covering with water, bringing to a boil, and boiling for 5 minutes. Remove, drain, and peel.
- 5
In a large bowl, toss the mushrooms and quinoa together. Add cilantro and toss again. Divide the salad among plates, top with soft boiled eggs, and drizzle with soy sauce.
Vitamins & minerals
Amounts for 1 serving (232 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 91 μg | 10% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 31 μg | 26% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 1 mg | 66% |
| Niacin | 5 mg | 33% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 131 μg | 33% |
| Vitamin B12 | 0.5 μg | 20% |
| Pantothenic acid | 3 mg | 56% |
| Choline | 201 mg | 36% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 63 mg | 6% |
| Iron | 4 mg | 48% |
| Potassium | 729 mg | 16% |
| Magnesium | 106 mg | 25% |
| Phosphorus | 408 mg | 58% |
| Zinc | 3 mg | 24% |
| Copper | 1 mg | 77% |
| Manganese | 1 mg | 43% |
| Selenium | 30 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.4 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 127 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 80 μg | — |
| Serine | 1 g | — |
| Starch | 22 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.2 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 292 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Sesame Mushroom Quinoa Salad with Soft Boiled Eggs?
One serving of Sesame Mushroom Quinoa Salad with Soft Boiled Eggs (1 serving) has 292 calories, which works out to 126 calories per 100 g. That is about 15% of a 2,000-calorie day.
Are Sesame Mushroom Quinoa Salad with Soft Boiled Eggs high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 23% 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.
Are Sesame Mushroom Quinoa Salad with Soft Boiled Eggs keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sesame Mushroom Quinoa Salad with Soft Boiled Eggs?
584 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sesame Mushroom Quinoa Salad with Soft Boiled Eggs?
2.9 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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