Strawberry-Mango Quinoa Salad

Vegetarian
Gluten Free
Very Healthy
Health score
66%
Strawberry-Mango Quinoa Salad
45 min.
4
373kcal
100%sweetness
58.72%saltiness
64.62%sourness
51.23%bitterness
27.69%savoriness
60.52%fattiness
100%spiciness

Ingredients

  • 0.8 cup cucumber 
  • tablespoons mint leaves fresh chopped
  • honey 
  • juice of lime 
  • 0.5 lime zest 
  • 0.5  mangos 
  • 0.3 olive oil 
  • servings bell pepper 
  • servings bell pepper 
  • quinoa rinsed well
  • servings salt 
  • yogurt plain sour canned (or yogurt can be subbed)
  • 1.5 cups strawberries hulled quartered
  • 1.5 water 

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • whisk

Directions

  1. Prepare the quinoa: In a medium saucepan combine the quinoa, water and 1/4 t. salt. Bring to a boil, reduce heat to low, cover and simmer until the liquid is just absorbed, about 15 minutes.
  2. Spread the cooked quinoa out on a baking sheet to cool for about 20 minutes.In a large bowl whisk together lime juice, zest, honey, sour cream and olive oil.
  3. Add the cooled quinoa, strawberries, mango, cucumber and mint. Toss well to combine and season with salt & pepper.
  4. Serve immediately.

Nutrition Facts

Calories373kcal
Protein8.76%
Fat39.39%
Carbs51.85%

Properties

Glycemic Index
68.51
Glycemic Load
7.26
Inflammation Score
-10
Nutrition Score
27.512608695652%

Flavonoids

Cyanidin
0.93mg
Petunidin
0.06mg
Delphinidin
0.17mg
Malvidin
0.01mg
Pelargonidin
13.42mg
Peonidin
0.03mg
Catechin
2.12mg
Epigallocatechin
0.42mg
Epicatechin
0.23mg
Epicatechin 3-gallate
0.08mg
Epigallocatechin 3-gallate
0.06mg
Eriodictyol
0.94mg
Hesperetin
1.03mg
Naringenin
0.18mg
Apigenin
0.15mg
Luteolin
1.25mg
Kaempferol
0.31mg
Myricetin
0.04mg
Quercetin
0.98mg
Gallocatechin
0.02mg

Taste

Sweetness:
100%
Saltiness:
58.72%
Sourness:
64.62%
Bitterness:
51.23%
Savoriness:
27.69%
Fattiness:
60.52%
Spiciness:
100%

Nutrients percent of daily need

Calories:372.99kcal
18.65%
Fat:17.02g
26.18%
Saturated Fat:2.4g
14.99%
Carbohydrates:50.41g
16.8%
Net Carbohydrates:42.39g
15.41%
Sugar:17.46g
19.4%
Cholesterol:0.65mg
0.22%
Sodium:211.32mg
9.19%
Protein:8.51g
17.03%
Vitamin C:235.86mg
285.89%
Vitamin A:5090.57IU
101.81%
Manganese:1.31mg
65.48%
Folate:178.39µg
44.6%
Vitamin E:5.75mg
38.35%
Vitamin B6:0.72mg
35.92%
Fiber:8.02g
32.08%
Magnesium:118.42mg
29.6%
Phosphorus:262.66mg
26.27%
Potassium:747.58mg
21.36%
Copper:0.38mg
18.78%
Vitamin K:19.55µg
18.62%
Vitamin B2:0.31mg
18.04%
Vitamin B1:0.27mg
17.79%
Iron:3.14mg
17.43%
Vitamin B3:2.56mg
12.8%
Zinc:1.92mg
12.77%
Vitamin B5:1.02mg
10.2%
Calcium:61.87mg
6.19%
Selenium:4.32µg
6.17%
Source:Foodista