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Try the exciting new lunch recipe from Day 5 of our upcoming 7-Day Meal Plan.

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Warm Quinoa Salad
This salad recipe is a complete vegetarian meal high in protein. The quinoa is a very nutritious grain of the ancient civilization of the Incas, and can be found in your health food store.
Warm Quinoa Salad Prep and Cook Time: 30 minutes

Ingredients:

Directions:

  1. Combine rinsed quinoa, water, onion, garlic, and a little salt in medium saucepan and turn heat to high. Bring to a boil, cover, lower the heat to low, and simmer gently for about 15 minutes. Fluff with fork and transfer to a bowl. Add chopped herbs, tomato, rinsed adzuki beans, 2 TBS lemon juice, 1 TBS olive oil, salt and pepper.
  2. Toss romaine and avocado in rest of lemon juice and 2 TBS olive oil. Season with salt and cracked black pepper. Serve quinoa on bed of salad greens. Sprinkle with chopped pumpkin seeds.

    Serves 4

    For optimum flavor and nutrition serve with:


Nutritional Profile

Warm Quinoa Salad
1.00 serving
(310.22 grams)
Calories: 479

NutrientDRI/DV


 manganese103%

 copper93%


 folate56%

 fiber51%



 iron41%



 zinc32%



 protein30%




Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Warm Quinoa Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Warm Quinoa Salad
1.00 serving
310.22 grams
Calories: 479

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
molybdenum63.90 mcg1425.3excellent
manganese2.06 mg1033.9excellent
copper0.84 mg933.5excellent
phosphorus408.57 mg582.2very good
folate222.33 mcg562.1very good
fiber12.76 g511.9very good
magnesium180.46 mg451.7good
vitamin C31.97 mg431.6good
iron7.41 mg411.5good
potassium1359.10 mg391.5good
chromium11.68 mcg331.3good
zinc3.48 mg321.2good
vitamin E4.58 mg (ATE)311.1good
pantothenic acid1.52 mg301.1good
protein14.86 g301.1good
vitamin B20.37 mg281.1good
vitamin B10.32 mg271.0good
vitamin B60.44 mg261.0good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Warm Quinoa Salad

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