Quinoa salad calories | Quinoa Salad Recipe for healthy lunch meal plan

The calorie content of a quinoa salad can vary widely depending on the ingredients and portion size. However, a typical serving of quinoa salad (about 1 cup or 150-200 grams) ranges from 200 to 400 calories. Below is a breakdown of the calorie content and nutritional contributions of common ingredients in a quinoa salad.

Calories in Quinoa Salad (Per Serving)

• Base: Cooked quinoa (3/4 cup) = 166 calories

• Vegetables: Mixed veggies (e.g., cucumbers, tomatoes, bell peppers) = 20-50 calories

• Protein: Chickpeas (1/4 cup) = 70 calories or grilled chicken (2 oz) = 90 calories

• Fats: Olive oil (1 tbsp) = 120 calories or avocado (1/4) = 80 calories

• Extras: nuts/seeds (1 tbsp) = 50-100 calories

Nutritional Benefits of Quinoa Salad

1. High in Protein: Quinoa is a complete protein, providing all nine essential amino acids.

2. Rich in Fiber: Supports digestion and keeps you full longer.

3. Packed with Vitamins and Minerals: Quinoa is a good source of magnesium, iron, and B vitamins.

4. Healthy Fats: Olive oil, avocado, or nuts/seeds add heart-healthy fats.

5. Low Glycemic Index: Quinoa helps stabilize blood sugar levels.

   
   

Sample Quinoa Salad Recipe with Calorie Breakdown

Here’s a simple quinoa salad recipe and its approximate calorie count per serving:

Quinoa salad with prawns

Ingredients:

3/4 cup cooked quinoa

1/4 cup cucumber

1/4 cup bell pepper

1/3 cup cooked black beans

1/2 cup parsley

1/2 cup tomato

2 tbsp lemon juice

1 tbsp olive oil

6 tiger prawns

1/2 tsp oil

salt and black pepper to taste

Quinoa salad

Instructions

1. Rinse the quinoa under running water for at least 30 seconds. Drain well.

2. Make quinoa as per instruction on the package (add water to quinoa and boil over medium-high heat until the quinoa has absorbed all the water

3. Remove the pot from heat, cover, and let the quinoa steam for 5 minutes.

4. Prepare and chop cucumber, bell pepper, parsley and tomato into small pieces

5. I used canned beans here or you can cook and prepare from dried beans. Open a canned black beans, rinse it with running water

6. Let's start assembly: 3/4 cup quinoa （cooked and cooled down), 1/4 cup cucumber, 1/4 cup bell pepper, 1/3 cup black beans, 1/2 cup parsley, 1/2 cup tomato. Drizzle on top 2tbsp lemon juice and 1tbsp olive oil.

7.Mix everything. Enjoy!

Prawn skewer:

Instructions

1. Make 2 skewers of prawn (3 prawns on each skewer)

2.Sprinkle salt and pepper on top the prawns

3. Brush the prawns with some oil

4. Bake it until cooked

Nutrition and calorie analysis for quinoa salad with prawns

3/4 cup cooked quinoa 166kcal

1/4 cup cucumber 4kcal

1/4 cup bell pepper 6kcal

1/3 cup black beans 66kcal

1/2 cup parsley 11kcal

1/2 cup tomato 16kcal

2 tbsp lemon juice 6kcal

1 tbsp olive oil 120kcal

6 tiger prawns 66kcal

1/2 teaspoon cooking oil 20kcal

Total calorie is 480 calorie.

Final Thoughts

Quinoa salad is a versatile, nutrient-dense dish that can be customized to fit your dietary needs and preferences. Enjoy it as a light meal or side dish! 🌱🥗

Cheers,

Elaine Vancouver Dietitian