1 cup | quinoa, red | 180 g | |
2 cups | water | 500 mL | |
1 | shallots, finely chopped | 40 g | |
1/2 bunch | arugula, coarsely chopped | 80 g | |
2 cups | green kidney / flageolet beans (canned), rinsed and drained | 500 mL | |
1/4 cup | extra virgin olive oil | 65 mL | |
1/4 cup | lemon juice, freshly squeezed | 1 1/2 lemon | |
2 tsp | Dijon mustard | 10 g | |
1/3 cup | fresh cilantro, finely chopped | 12 g | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] |
per 1 serving (270 g)
Amount % Daily Value |
Calories 350 |
Fat 17 g 26 % |
Saturated
2.2 g
11 % |
Cholesterol 0 mg |
Sodium 380 mg 16 % |
Carbohydrate 40 g 13 % |
Fibre 5 g 19 % |
Sugars 1 g |
Net Carbs 35 g |
Protein 10 g |
Vitamin A 7 % |
Vitamin C 17 % |
Calcium 6 % |
Iron 26 % |
Food Group | Exchanges |
---|---|
Starches | 2 |
Fruits | 0 |
Vegetables | ½ |
Meat and Alternatives | ½ |
Fats | 3 |