Warm Quinoa Spinach and Shiitake Salad

Vegetarian
Gluten Free
Very Healthy
Health score
69%
Warm Quinoa Spinach and Shiitake Salad
45 min.
6
226kcal

Suggestions

Ingredients

  • cups baby spinach loosely packed stemmed
  • servings pepper black freshly ground
  • 500 mL chicken broth 
  • 50 mL feta cheese crumbled
  • servings olive oil extra virgin extra-virgin
  • 125 mL bell pepper sweet red finely chopped
  • tablespoons red wine vinegar 
  • 225 roasted garlic fine
  • pinch salt 
  •  shallots diced finely
  • 180 mushroom caps thinly sliced

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. In saucepan, bring chicken broth to a boil. Stir in quinoa and contents of seasoning pouch. Reduce heat to low, cover and simmer for 12 to 15 minutes or until tender.
  2. Remove from heat; let stand, covered, for 5 minutes. Fluff with a fork.In large nonstick frying pan, heat oil over medium heat; cook shallots and red pepper for 4 to 6 minutes, stirring occasionally, or until lightly golden and softened. Stir in mushrooms; cook, stirring occasionally, for 6 to 8 minutes or until mushrooms have released their juices and are starting to turn golden.
  3. Add vinegar; cook, stirring to bring up browned bits, for 1 minute. Stir in spinach; cook, stirring, for 2 minutes or just until wilted. Stir in salt and pepper.
  4. Remove from heat.In large bowl, toss quinoa with warm spinach mixture.
  5. Serve sprinkled with feta.More recipe ideas are available online at pc.ca.

Nutrition Facts

Calories226kcal
Protein9.32%
Fat59.79%
Carbs30.89%

Properties

Glycemic Index
35.83
Glycemic Load
4.61
Inflammation Score
-10
Nutrition Score
21.19347826087%

Flavonoids

Apigenin
0.01mg
Luteolin
0.32mg
Kaempferol
2.01mg
Myricetin
0.71mg
Quercetin
1.87mg

Nutrients percent of daily need

Calories:226.31kcal
11.32%
Fat:15.81g
24.33%
Saturated Fat:2.71g
16.93%
Carbohydrates:18.38g
6.13%
Net Carbohydrates:15.61g
5.68%
Sugar:2.78g
3.09%
Cholesterol:6.36mg
2.12%
Sodium:408.78mg
17.77%
Protein:5.55g
11.09%
Vitamin K:154.93µg
147.56%
Vitamin A:3252.11IU
65.04%
Manganese:1.06mg
52.94%
Vitamin C:37.62mg
45.6%
Vitamin B6:0.7mg
35.05%
Vitamin E:2.91mg
19.4%
Folate:73.8µg
18.45%
Vitamin B2:0.27mg
15.85%
Potassium:486.09mg
13.89%
Phosphorus:135.76mg
13.58%
Calcium:132.42mg
13.24%
Selenium:8.58µg
12.25%
Magnesium:44.6mg
11.15%
Fiber:2.77g
11.06%
Copper:0.22mg
10.96%
Iron:1.93mg
10.74%
Vitamin B3:2.02mg
10.11%
Vitamin B1:0.14mg
9.37%
Vitamin B5:0.82mg
8.19%
Zinc:1.18mg
7.88%
Vitamin B12:0.11µg
1.76%
Source:Foodista