Curried Quinoa Salad with Mango

Vegetarian
Gluten Free
Dairy Free
Health score
27%
Curried Quinoa Salad with Mango
85 min.
4
187kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 1.5 cups chicken stock see 
  • 1.5 teaspoons curry powder 
  • 0.3 teaspoon garlic powder 
  •  green onions chopped
  •  mangos diced peeled seeded
  • 0.8 cup quinoa 
  • 0.5 teaspoon salt 

Equipment

  • sauce pan

Directions

  1. Bring chicken stock, quinoa, curry powder, garlic powder, salt, and pepper to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, 15 to 20 minutes. Once done, scrape the quinoa into a shallow dish and allow to cool to room temperature. Stir in the mango and green onions.
  2. Serve either at room temperature or cold.

Nutrition Facts

Calories187kcal
Protein15.71%
Fat15.74%
Carbs68.55%

Properties

Glycemic Index
31.44
Glycemic Load
3.76
Inflammation Score
-7
Nutrition Score
12.711739094361%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.15mg
Myricetin
0.03mg
Quercetin
0.96mg

Nutrients percent of daily need

Calories:187kcal
9.35%
Fat:3.34g
5.13%
Saturated Fat:0.58g
3.65%
Carbohydrates:32.7g
10.9%
Net Carbohydrates:29.11g
10.59%
Sugar:8.75g
9.72%
Cholesterol:2.7mg
0.9%
Sodium:423.46mg
18.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.5g
14.99%
Manganese:0.75mg
37.29%
Vitamin C:20.8mg
25.21%
Folate:92.43µg
23.11%
Vitamin K:21.94µg
20.89%
Magnesium:75.64mg
18.91%
Phosphorus:184.13mg
18.41%
Copper:0.31mg
15.53%
Vitamin B6:0.29mg
14.46%
Fiber:3.59g
14.36%
Vitamin A:664.91IU
13.3%
Vitamin B2:0.21mg
12.2%
Iron:2.11mg
11.72%
Vitamin B3:2.33mg
11.64%
Potassium:401.27mg
11.46%
Vitamin B1:0.17mg
11.24%
Vitamin E:1.49mg
9.92%
Zinc:1.23mg
8.23%
Selenium:5.23µg
7.48%
Vitamin B5:0.36mg
3.58%
Calcium:34.32mg
3.43%
Source:Allrecipes