Arugula Quinoa Salad

  1. Nutrition
  2. Recipes
Prep 15 minutes Cooking 0 Hour-15 Minute Average 4 servings

Ingredients

Amount Ingredient
, large, Asparagus
1/4 cups Feta Cheese
2 clove Garlic
1 quarts Organic Baby Arugula
1 teaspoons Olive Oil
, Red Onion - Chopped
1/2 cups Quinoa, uncooked
3/4 cups Vegetable broth
1/4 cups Sun-dried Tomatoes

Steps

1 Rinse quinoa under cold water.
2 Place quinoa and broth into a pot and bring to a boil.
3 Reduce heat to low and cover. Cook for about 15 minutes or until fluffy and all the liquid has absorbed.
4 Remove from heat and fluff.
5 In a large skillet over medium heat add olive oil. Add garlic and cook until fragrant.
6 Add onions and asparagus. Sauté for 5-6 minutes.
7 Season with salt and pepper and add tomatoes. Cook for an additional minute or so.
8 In a salad bowl add all components and toss. Finish with cheese.

Nutrition

Gluten Free Low Fat Soups, Salads, Dressings Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 167.85 kcal 6%
Protein 7.87 g 16%
Total lipid (fat) 5.9 g 9%
Carbohydrate, by difference 22.6 g 8%
Fiber, total dietary 3.75 g 15%
Sugars, total 5.01 g  
Minerals
Calcium, Ca 178.4 mg 18%
Iron, Fe 2.88 mg 16%
Sodium, Na 272.05 mg 11%
Vitamins
Vitamin C, total ascorbic acid 12.22 mg 20%
Vitamin B-12 0.24 µg 4%
Vitamin A, RAE 39.62 µg  
Vitamin E (alpha-tocopherol) 1.16 mg 6%
Vitamin D 2.27 IU 1%
Lipids
Fatty acids, total monounsaturated 1.84 g  
Fatty acids, total polyunsaturated 0.97 g  
Fatty acids, total trans 0 g  
Cholesterol 12.64 mg 4%
Calories 168
% Daily Value*
Total Fat 6g 9%
Saturated Fat 2g 12%
Trans Fat 0g  
Cholesterol 13mg 4%
Sodium 272mg 11%
Total Carbohydrate 23g 8%
Dietary Fibers 4g 15%
Sugars 5g  
Protein 8g 16%
Vitamin D 0µg  
Calcium 178mg 18%
Iron 3mg 16%
Potassium 379mg 11%
Nutrient Per Serving RDA%
Proximates
Water 114.46 g 6%
Calories (Energy) 167.85 kcal 6%
Energy 659.8 kJ  
Protein 7.87 g 16%
Total lipid (fat) 5.9 g 9%
Ash 2.31 g  
Carbohydrate, by difference 22.6 g 8%
Fiber, total dietary 3.75 g 15%
Sugars, total 5.01 g  
Sucrose 0.52 g  
Glucose (dextrose) 0.86 g  
Fructose 0.77 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 11.1 g  
Minerals
Calcium, Ca 178.4 mg 18%
Iron, Fe 2.88 mg 16%
Magnesium, Mg 60.25 mg 15%
Phosphorus, P 189.29 mg 27%
Potassium, K 378.95 mg 11%
Sodium, Na 272.05 mg 11%
Zinc, Zn 1.43 mg 10%
Copper, Cu 0.27 mg 14%
Manganese, Mn 0.62 mg  
Selenium, Se 5.39 µg 8%
Fluoride, F 0.3 µg  
Vitamins
Vitamin C, total ascorbic acid 12.22 mg 20%
Thiamin 0.2 mg  
Riboflavin 0.28 mg  
Niacin 1.25 mg  
Pantothenic acid 0.55 mg  
Vitamin B-6 0.27 mg 13%
Folate, total 72.01 µg  
Folic acid 0 µg  
Folate, food 72.01 µg  
Folate, DFE 72.01 µg  
Choline, total 29.19 mg 6%
Betaine 134.23 mg  
Vitamin B-12 0.24 µg 4%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 39.62 µg  
Retinol 17.75 µg  
Carotene, beta 245.76 µg  
Carotene, alpha 30.12 µg  
Cryptoxanthin, beta 0.21 µg  
Vitamin A, IU 1494.13 IU 30%
Lycopene 1552.09 µg  
Lutein + zeaxanthin 368.28 µg  
Vitamin E (alpha-tocopherol) 1.16 mg 6%
Vitamin E, added 0 mg  
Tocopherol, beta 0.02 mg  
Tocopherol, gamma 1.01 mg  
Tocopherol, delta 0.07 mg  
Tocotrienol, alpha 0.01 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0.06 µg  
Vitamin D3 (cholecalciferol) 0.06 µg  
Vitamin D 2.27 IU 1%
Vitamin K (phylloquinone) 19.45 µg 0%
Dihydrophylloquinone 0 µg  
Menaquinone-4 0.23 µg  
Lipids
Fatty acids, total saturated 2.48 g 12%
4:0 0.11 g  
6:0 0.08 g  
8:0 0.08 g  
10:0 0.28 g  
12:0 0.16 g  
14:0 0.39 g  
15:0 0 g  
16:0 1.03 g  
17:0 0 g  
18:0 0.25 g  
20:0 0.01 g  
22:0 0.01 g  
24:0 0 g  
Fatty acids, total monounsaturated 1.84 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.07 g  
16:1 c 0 g  
16:1 t 0 g  
17:1 0 g  
18:1 undifferentiated 1.69 g  
18:1 c 0 g  
18:1 t 0 g  
20:1 0.02 g  
22:1 undifferentiated 0.02 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 0.97 g  
18:2 undifferentiated 0.85 g  
18:2 n-6 c,c 0 g  
18:2 CLAs 0 g  
18:2 t not further defined 0 g  
18:3 undifferentiated 0.11 g  
18:3 n-3 c,c,c (ALA) 0 g  
18:3 n-6 c,c,c 0 g  
18:3i 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:3 n-3 0 g  
20:3 n-6 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
21:5 0 g  
22:4 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0.01 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Fatty acids, total trans-polyenoic 0 g  
Cholesterol 12.64 mg 4%
Phytosterols 16.21 mg  
Amino Acids
Tryptophan 0.08 g  
Threonine 0.23 g  
Isoleucine 0.27 g  
Leucine 0.46 g  
Lysine 0.41 g  
Methionine 0.14 g  
Cystine 0.08 g  
Phenylalanine 0.27 g  
Tyrosine 0.19 g  
Valine 0.35 g  
Arginine 0.38 g  
Histidine 0.18 g  
Alanine 0.28 g  
Aspartic acid 0.65 g  
Glutamic acid 1.09 g  
Glycine 0.22 g  
Proline 0.4 g  
Serine 0.35 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg