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Nutrition score

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Kale & quinoa superfood salad
Kale & quinoa superfood salad
62 Nutrition score
Lunch 🥄 15 min prep 🔥 20 min cook 👤 2 servings

Massaged kale with warm quinoa, roasted chickpeas, pomegranate seeds and tahini dressing. A serious nutritional hit.

vegan gluten free high iron high calcium
Ingredients (per serving)
Method
  1. 1 Cook quinoa in water for 15 minutes. Drain.
  2. 2 Massage kale leaves with a pinch of salt for 2 minutes until softened.
  3. 3 Roast chickpeas at 200°C with olive oil and cumin for 20 minutes.
  4. 4 Make tahini dressing: tahini, lemon juice, garlic, water.
  5. 5 Combine kale, quinoa and chickpeas. Pour over dressing.
  6. 6 Top with pomegranate seeds.

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Nutrition per serving
1160 kJ
Energy (kJ)
312 kcal
Energy (kcal)
34.9 g
Carbohydrate
15.1 g
Protein
13.4 g
Fat
8.5 g
Fibre (NSP)
2.5 g
Total Sugars
49.6 mg
Sodium
0.06 g
Salt
3.3 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 809 mg
Phosphorus 319 mg
Vitamin K 313 µg
Calcium 228 mg
Magnesium 185 mg
Vitamin A (RAE) 133 µg
Folate 95.9 µg
Vitamin C 55.8 mg
Chloride 43.4 mg
Selenium 18.9 µg
Iron 6.8 mg
Zinc 3 mg
Niacin (B3) 2.9 mg
Vitamin E (alpha-TE) 1.9 mg
Manganese 1.5 mg
Copper 0.732 mg
Pantothenic Acid (B5) 0.593 mg
Vitamin B6 0.492 mg
Thiamin (B1) 0.348 mg
Riboflavin (B2) 0.252 mg
Minerals
Iodine 0.6 µg
Fatty acids
Polyunsaturated fat (PUFA) 6 g
Monounsaturated fat 4.3 g
Saturated fat 1.7 g
Sugars (breakdown)
Glucose (dextrose) 1.8 g
Sucrose 1.6 g
Fructose 0.895 g
Carbohydrate (breakdown)
Starch 29.7 g
Amino acids
Glutamic acid 2.6 g
Aspartic acid 0.986 g
Leucine 0.802 g
Arginine 0.671 g
Valine 0.575 g
Phenylalanine 0.543 g
Proline 0.542 g
Lysine 0.54 g
Serine 0.485 g
Isoleucine 0.457 g
Alanine 0.442 g
Threonine 0.386 g
Glycine 0.378 g
Tyrosine 0.377 g
Histidine 0.268 g
Methionine 0.229 g
Cysteine 0.179 g
Tryptophan 0.134 g
Phytosterols & stanols
Plant sterols (total) 2.5 mg
β-Sitosterol 1.7 mg
Campesterol 0.38 mg
Stigmasterol 0.38 mg
Carotenoids
Beta-carotene 1581 µg
Proximate
Water 91.8 g
Vitamins
Biotin (Vitamin B7) 2.7 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.01 g
Flavonols
Isorhamnetin 11.8 mg
Kaempferol 9.2 mg
Quercetin 2.3 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.