Winter Fruit Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
30%
Winter Fruit Salad
30 min.
6
248kcal

Suggestions

Ingredients

  •  bosc pear cored peeled chopped
  •  cucumber peeled seeded chopped
  • tablespoons cilantro leaves fresh chopped
  • 0.5 teaspoon kosher salt 
  •  kumquats seeded chopped
  • 2.5 tablespoons juice of lemon 
  • 0.3 cup olive oil 
  • 1.3 cups quinoa rinsed
  • cup watercress trimmed coarsely chopped
  • 1.5 cups water 

Equipment

  • bowl
  • sauce pan

Directions

  1. In a medium saucepan, combine the quinoa and water and bring to a boil. Simmer over low heat stirring often, until tender, about 12 minutes.
  2. Drain and cool completely.
  3. In a small bowl, combine the kumquats, cilantro, olive oil, lemon juice and salt. Allow to steep for 5 minutes.
  4. In a large bowl, combine the quinoa, pear and cucumber.
  5. Add the dressing and toss well.
  6. Add the watercress and toss again and serve.

Nutrition Facts

Calories248kcal
Protein9.51%
Fat40.9%
Carbs49.59%

Properties

Glycemic Index
19.29
Glycemic Load
1.44
Inflammation Score
-6
Nutrition Score
11.813913003258%

Flavonoids

Cyanidin
0.61mg
Catechin
0.08mg
Epigallocatechin
0.17mg
Epicatechin
1.12mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.31mg
Hesperetin
0.9mg
Naringenin
3.72mg
Apigenin
1.39mg
Luteolin
0.01mg
Isorhamnetin
0.09mg
Kaempferol
1.3mg
Myricetin
0.01mg
Quercetin
2.04mg

Nutrients percent of daily need

Calories:248.02kcal
12.4%
Fat:11.49g
17.68%
Saturated Fat:1.53g
9.58%
Carbohydrates:31.34g
10.45%
Net Carbohydrates:26.97g
9.81%
Sugar:4.35g
4.83%
Cholesterol:0mg
0%
Sodium:203.19mg
8.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.01g
12.02%
Manganese:0.84mg
42.15%
Vitamin K:24.9µg
23.72%
Magnesium:85.96mg
21.49%
Folate:81.51µg
20.38%
Phosphorus:191.87mg
19.19%
Fiber:4.38g
17.51%
Vitamin E:2.35mg
15.65%
Copper:0.3mg
15.2%
Vitamin C:10.55mg
12.78%
Vitamin B6:0.23mg
11.54%
Iron:2.02mg
11.19%
Vitamin B1:0.16mg
10.94%
Potassium:352.84mg
10.08%
Vitamin B2:0.15mg
9.06%
Zinc:1.31mg
8.75%
Vitamin A:257.27IU
5.15%
Selenium:3.35µg
4.79%
Vitamin B5:0.47mg
4.66%
Calcium:40.6mg
4.06%
Vitamin B3:0.69mg
3.43%
Source:Allrecipes