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Quinoa pesto salad

By: Nutriely Last updated on June 30, 2026.
Data sources: Nutriely Data Sources

Recipe image of Quinoa pesto salad

Be it summer or winter, this warm quinoa salad is perfect for any occasion.

Instructions

  • Step 1

    Cook the quinoa: Add approximately equal parts of rinsed quinoa and water to a pot. Bring to a boil and simmer for about 15 minutes. Turn off the heat and let it sit, covered, for 5-10 minutes.

  • Step 2

    Prepare the edamame: If using frozen edamame, bring a pot of water to a boil. Add the beans, boil for a couple of minutes until tender, then drain.

  • Step 3

    Sauté the vegetables and tofu: Heat olive oil in a pan over medium heat. Add crushed garlic and chopped onion, cooking for about 1 minute. Stir in sliced mushrooms and cook until golden. Then add chopped tomatoes and tofu to the pan. Cook for another 1-2 minutes.

  • Step 4

    Combine everything: In a large pot or mixing bowl, combine the cooked quinoa, edamame, sautéed vegetables and tofu, chopped sun-dried tomatoes, pesto, salt, and nutritional yeast. Mix well to combine.

  • Step 5

    Serve and enjoy!

Ingredients

This recipe yields: 4 servings
Serving Size: 295g

Nutrition Label

Quinoa pesto salad Nutrition Facts
Serving Size: 295.00g
% Daily Value*
Energy 468kcal (1,958 kj)
23%
Carbohydrates, net 31g
12%
Starch 19g
Sugars 8g **
Added Sugars 0g
Sucrose 1.43g
Maltose 0.61g
Fructose 2.88g
Galactose 0.02g
Glucose 2.13g
Fibre, total 10g
40%
Polyols 0g
Protein 23g
31%
Fat 27g
40%
Polyunsaturated fatty acids 11g
Monounsaturated fatty acids 11g
Saturated fatty acids 3.28g
Cholesterol 4.04mg
Water 201g
10%
Alcohol 0g
Salt 1,047mg **
Calcium 414mg
44%
Chromium 2.38ug
10%
Copper 0.80mg
62%
Fluoride 0.03mg
Iodine 25ug
16%
Iron 5mg
33%
Magnesium 157mg
52%
Manganese 2.50mg
83%
Molybdenum 0.01mg
13%
Phosphorus 447mg
81%
Potassium 1,133mg
32%
Selenium 15ug
22%
Sodium 415mg
Zinc 9mg
101%
Vitamin A (RAE) 97ug
15%
Vitamin A (Retinol) -
Vitamin D 0.06ug
0%
Vitamin E 4.22mg
38%
Vitamin K 66ug
94%
Vitamin B1 0.68mg
82%
Vitamin B2 2.01mg
125%
Vitamin B3 (Niacin) equivalents 13mg
98%
Vitamin B6 0.56mg
35%
Vitamin B9 (Folate) 310ug
94%
Vitamin B12 1.22ug
30%
Vitamin C 35mg
37%

* The daily nutrient requirements provided by this calculator are intended for healthy adults only. If you have any medical conditions, are pregnant or breastfeeding, or under the age of 18, please consult a healthcare professional or a registered dietitian for personalized nutritional advice. Individual needs may vary, and it is important to consider your specific health circumstances when determining your dietary requirements.

** The suggested value is the maximum suggested amount and has no actual required amount.

*** Italic values are estimated using ingredient algorithm.

Quinoa pesto salad

The ratio of macro elements (protein, fat, carbs) in Quinoa pesto salad

Carbohydrates, net 27%
Protein 20%
Fat 52%

Protein Amino Acids Profile

The ratio of amino acids in Quinoa pesto salad. See full profile

Cystine 1%
Tryptophan 1%
Methionine 2%
Histidine 3%
Tyrosine 3%
Threonine 4%
Isoleucine 4%
Valine 4%
Glycine 4%
Alanine 5%
Phenylalanine 5%
Serine 6%
Lysine 6%
Proline 6%
Leucine 7%
Arginine 8%
Aspartic acid 12%
Glutamic acid 20%

Component Breakdown

Macro
Mineral
Vitamin
Amino
Carbs
Fats
Energy 468kcal
(1,958.41kj)
23% of 1,996kcal
(8350kj)
Carbohydrates, net 31.48g
12% of (262.00 g)
Protein 23.44g
31% of (75.00 g)
Fat 26.98g
40% of (67.00 g)
Water 200.61g
10% of (2,000.00 g)
Alcohol 0.00g
Salt 1,047.18mg
21% of maximum (5,000.00 mg)
Calcium 414.03mg
44% of (950.00 mg)
Chromium 2.38ug
10% of (25.00 ug)
Copper 0.80mg
62% of (1.30 mg)
Fluoride 0.03mg
Iodine 24.55ug
16% of (150.00 ug)
Iron 5.22mg
33% of (16.00 mg)
Magnesium 157.25mg
52% of (300.00 mg)
Manganese 2.50mg
83% of (3.00 mg)
Molybdenum 0.01mg
13% of (0.07 mg)
Phosphorus 446.58mg
81% of (550.00 mg)
Potassium 1,132.56mg
32% of (3,500.00 mg)
Selenium 15.35ug
22% of (70.00 ug)
Sodium 414.74mg
21% of maximum (2,000.00 mg)
Zinc 9.43mg
101% of (9.30 mg)
Vitamin A (RAE) 96.57ug
15% of (650.00 ug)
Vitamin A (Retinol) -
Vitamin D 0.06ug
0% of (15.00 ug)
Vitamin E 4.22mg
38% of (11.00 mg)
Vitamin K 65.80ug
94% of (70.00 ug)
Vitamin B1 0.68mg
82% of (0.84 mg)
Vitamin B2 2.01mg
125% of (1.60 mg)
Vitamin B3 (Niacin) equivalents 13.04mg
98% of (13.36 mg)
Vitamin B6 0.56mg
35% of (1.60 mg)
Vitamin B9 (Folate) 310.04ug
94% of (330.00 ug)
Vitamin B12 1.22ug
30% of (4.00 ug)
Vitamin C 35.15mg
37% of (95.00 mg)
Histidine 0.49g
50% of (0.98 g)
Isoleucine 0.72g
54% of (1.33 g)
Leucine 1.33g
45% of (2.94 g)
Lysine 1.12g
42% of (2.66 g)
Methionine 0.28g
21% of (1.33 g)
Cysteine 0.00g
Phenylalanine 0.87g
38% of (2.31 g)
Tyrosine 0.59g
49% of (1.20 g)
Tryptophan 0.24g
69% of (0.35 g)
Threonine 0.70g
50% of (1.40 g)
Valine 0.81g
48% of (1.68 g)
Alanine 0.84g
Arginine 1.40g
Asparagine 0.00g
Aspartic acid 2.22g
Cystine 0.18g
26% of (0.70 g)
Glutamic acid 3.75g
Glutamine 0.00g
Glycine 0.82g
Proline 1.12g
Serine 1.04g
Hydroxyproline 0.00g
Taurine 0.00g
Starch 18.81g
Sugars 8.46g
17% of maximum (50.00 g)
Added Sugars 0.00g
0% of maximum (25.00 g)
Sucrose 1.43g
Maltose 0.61g
Fructose 2.88g
Galactose 0.02g
Glucose 2.13g
Fibre, total 10.06g
40% of (25.00 g)
Polyols 0.00g
Polyunsaturated fatty acids 10.98g
Omega-3 2.08g
Alpha-linolenic acid 2,059.86mg
EPA fatty acid 1.87mg
DHA fatty acid 14.68mg
Omega-6 8.89g
Linoleic acid 8,880.50mg
Arachidonic acid 1.15mg
Monounsaturated fatty acids 10.56g
Oleic acid 10,165.27mg
Saturated fatty acids 3.28g
15% of maximum (22.18 g)
Palmitic acid 2,170.46mg
Stearic acid 0.69g
Cholesterol 4.04mg
Trans fatty acids 0.04g
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

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