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Quinoa pesto salad

By: Nutriely Last updated on December 17, 2024.
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

Quinoa pesto salad Nutrition Label

Quinoa pesto salad Nutrition Facts
Serving Size: 295.00g
% Daily Value*
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Energy 468kcal (1,958 kj)
23%
Carbohydrates 31g
13%
Starch 19g
Sugars 8g **
Sucrose 1.43g
Maltose 0.61g
Fructose 2.88g
Galactose 0.02g
Glucose 2.13g
Fibre, total 10g
29%
Polyols 0g
Protein 23g
16%
Fat 27g
61%
Polyunsaturated fatty acids 11g
Monounsaturated fatty acids 11g
Saturated fatty acids 3.28g
Sterols 139mg
Cholesterol 4.04mg
Water 201g
8%
Alcohol 0g
Salt 1,047mg **
Calcium 414mg
41%
Chromium 2.38ug
10%
Copper 0.80mg
89%
Fluoride 0.03mg
Iodine 25ug
16%
Iron 5mg
29%
Magnesium 157mg
56%
Manganese 2.50mg
139%
Molybdenum 0.01mg
22%
Phosphorus 447mg
74%
Potassium 1,133mg
37%
Selenium 15ug
28%
Sodium 415mg
Zinc 9mg
118%
Vitamin A (RAE) 97ug
14%
Vitamin D 0.06ug
0%
Vitamin E 4.22mg
28%
Vitamin K 66ug
73%
Vitamin B1 0.68mg
62%
Vitamin B2 2.01mg
182%
Vitamin B3 (Niacin) equivalents 13mg
93%
Vitamin B6 0.56mg
43%
Vitamin B9 (Folate) 310ug
78%
Vitamin B12 1.22ug
51%
Vitamin C 35mg
39%

* 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 Calorie Breakdown

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

Carbohydrates 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 for Quinoa pesto salad

Macro
Mineral
Vitamin
Amino
Carbs
Fats
Energy 468kcal
(1,958.41kj)
23% of 1,995.81kcal
(8350.48kj)
Carbohydrates 31.48g
13% of (249.48 g)
Protein 23.44g
16% of (149.69 g)
Fat 26.98g
61% of (44.35 g)
Water 200.61g
8% of (2,450.00 g)
Alcohol 0.00g
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Salt 1,047.18mg
21% of maximum (5,000.00 mg)
Calcium 414.03mg
41% of (1,000.00 mg)
Chromium 2.38ug
10% of (25.00 ug)
Copper 0.80mg
89% of (0.90 mg)
Fluoride 0.03mg
Iodine 24.55ug
16% of (150.00 ug)
Iron 5.22mg
29% of (18.00 mg)
Magnesium 157.25mg
56% of (280.00 mg)
Manganese 2.50mg
139% of (1.80 mg)
Molybdenum 0.01mg
22% of (0.04 mg)
Phosphorus 446.58mg
74% of (600.00 mg)
Potassium 1,132.56mg
37% of (3,100.00 mg)
Selenium 15.35ug
28% of (55.00 ug)
Sodium 414.74mg
28% of maximum (1,500.00 mg)
Zinc 9.43mg
118% of (8.00 mg)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Vitamin A (RAE) 96.57ug
14% of (700.00 ug)
Vitamin D 0.06ug
0% of (15.00 ug)
Vitamin E 4.22mg
28% of (15.00 mg)
Vitamin K 65.80ug
73% of (90.00 ug)
Vitamin B1 0.68mg
62% of (1.10 mg)
Vitamin B2 2.01mg
182% of (1.10 mg)
Vitamin B3 (Niacin) equivalents 13.04mg
93% of (14.00 mg)
Vitamin B6 0.56mg
43% of (1.30 mg)
Vitamin B9 (Folate) 310.04ug
78% of (400.00 ug)
Vitamin B12 1.22ug
51% of (2.40 ug)
Vitamin C 35.15mg
39% of (90.00 mg)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
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
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Starch 18.81g
Sugars 8.46g
17% of maximum (49.90 g)
Sucrose 1.43g
Maltose 0.61g
Fructose 2.88g
Galactose 0.02g
Glucose 2.13g
Fibre, total 10.06g
29% of (35.00 g)
Polyols 0.00g
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
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
Sterols 139.02mg
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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