Kale & Quinoa Salad Recipe - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
1 teaspoon Dijon mustard INSTRUCTIONS
pre-heat oven to 350
line a cookie sheet with parchment paper and spread walnuts over and roast in oven for 10 minutes
strip stems away from kale leaves and chop into thin shreds or process leaves in food processor and place in a bowl
Toss in the quinoa, grapes or raisins,walnuts and onions combine well
Sprinkle with cheese or nutritional yeast
3.1
http://simpleandsavory.com/kale-quinoa-salad/
Simple and Savory
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
1 servings in recipe 		quinoa
170.0g 		kale
40.87g 		grapes
144.96g 		walnuts
26.33g 		onion
49.69g 		parmesan cheese
15.0g 		dressing
31.0g 		lemon juice
30.5g 		olive oil
27.0g 		remove
21.0g 		dressing
31.0g 		savory
0.0g 		Total Per Serving Total for Recipe
Protein (g) 24.0 1.35 1.04 4.01 0.4 5.77 0.24 0.12 0.0 5.86 0.24 n/a 43.02 43.02
Total Fat (g) 10.32 0.29 0.23 17.17 0.04 4.29 13.89 0.0 27.0 2.06 13.89 n/a 89.18 89.18
Carbohydrates (g) 109.07 4.09 26.24 3.61 3.75 0.61 4.83 2.63 0.0 0.0 4.83 n/a 159.66 159.66
Ash (g) 4.05 0.63 0.7 0.47 0.17 1.2 n/a 0.08 0.0 0.23 n/a n/a 7.52 7.52
Calories (kcal) 625.6 20.435 100.022 172.166 15.9 64.65 141.67 7.625 238.68 43.68 141.67 n/a 1572.097 1572.097
Starch (g) 88.77 n/a 0.0 0.02 0.0 n/a n/a n/a n/a n/a n/a n/a 88.79 88.79
Sucrose (g) n/a n/a 0.22 0.64 0.36 0.02 n/a n/a n/a n/a n/a n/a 1.24 1.24
Glucose (dextrose) (g) n/a n/a 10.44 0.02 1.12 0.02 n/a n/a n/a n/a n/a n/a 11.6 11.6
Fructose (g) n/a n/a 11.79 0.02 1.0 0.02 n/a n/a n/a n/a n/a n/a 12.84 12.84
Lactose (g) n/a n/a 0.0 0.0 0.01 0.02 n/a n/a n/a n/a n/a n/a 0.03 0.03
Maltose (g) n/a n/a 0.0 0.0 0.0 0.02 n/a n/a n/a n/a n/a n/a 0.02 0.02
Alcohol (g) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Water (g) 22.58 34.52 116.75 1.07 45.33 3.13 11.33 27.67 0.0 12.85 11.33 n/a 286.57 286.57
Caffeine (mg) n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Theobromine (mg) n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Sugars (g) n/a n/a 22.44 0.69 2.49 0.14 4.94 0.73 0.0 0.0 4.94 n/a 36.38 36.38
Galactose (g) n/a n/a 0.0 n/a 0.0 0.02 n/a n/a n/a n/a n/a n/a 0.02 0.02
Dietary Fiber (g) 11.9 0.8 1.3 1.8 0.4 0.0 0.0 0.1 0.0 0.0 0.0 n/a 16.4 16.4
Calcium (mg) 79.9 55.175 14.496 25.799 9.937 166.35 7.44 2.135 0.27 6.72 7.44 n/a 375.661 375.661
Iron (mg) 7.77 0.69 0.52 0.77 0.13 0.14 0.25 0.01 0.15 0.48 0.25 n/a 11.16 11.16
Magnesium (mg) 334.9 13.896 10.147 41.594 4.472 5.7 1.55 1.83 0.0 4.83 1.55 n/a 420.468 420.468
Phosphorus (mg) 776.9 22.887 28.992 91.085 13.415 109.35 5.89 1.83 0.0 41.79 5.89 n/a 1098.029 1098.029
Potassium (mg) 957.1 182.689 276.874 116.093 59.126 18.75 20.77 37.82 0.27 58.8 20.77 n/a 1749.062 1749.062
Sodium (mg) 8.5 17.574 2.899 0.527 3.975 229.35 259.16 0.305 0.54 209.16 259.16 n/a 991.15 991.15
Zinc (mg) 5.27 0.18 0.1 0.81 0.06 0.58 0.09 0.02 0.0 0.9 0.09 n/a 8.1 8.1
Copper (mg) 1.003 0.119 0.188 0.419 0.03 0.036 0.0 0.009 0.0 0.032 0.0 n/a 1.835 1.835
Manganese (mg) 3.451 0.315 0.101 0.898 0.04 0.014 n/a 0.003 0.0 n/a n/a n/a 4.821 4.821
Selenium (mcg) 14.5 0.4 0.1 1.3 0.2 2.7 0.0 0.0 0.0 8.0 0.0 n/a 27.2 27.2
Vitamin A, IU (IU) 23.8 6284.171 95.674 5.265 0.497 66.3 n/a 6.1 0.0 0.0 n/a n/a 6481.807 6481.807
Retinol (mcg) 0.0 0.0 0.0 0.0 n/a 17.55 0.0 0.0 0.0 0.0 0.0 n/a 17.55 17.55
Vitamin A, RAE (mcg_RAE) 1.7 314.29 4.349 0.263 0.0 18.0 7.13 0.305 0.0 0.0 7.13 n/a 353.167 353.167
Beta Carotene (mcg) 13.6 3770.666 56.534 3.159 0.497 4.65 71.92 0.915 0.0 0.0 71.92 n/a 3993.861 3993.861
Vitamin E (mg) 4.15 n/a 0.28 0.18 0.01 0.04 1.55 0.05 3.87 0.13 1.55 n/a 11.81 11.81
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 115.63 0.0 0.0 0.0 115.63 n/a 231.26 231.26
Lutein + zeaxanthin (mcg) 277.1 16164.085 104.371 2.369 2.981 0.0 0.0 2.745 0.0 0.0 0.0 n/a 16553.652 16553.652
Tocopherol, beta (mg) 0.14 n/a 0.0 0.04 0.0 n/a n/a n/a 0.03 n/a n/a n/a 0.21 0.21
Tocopherol, gamma (mg) 7.74 n/a 0.1 5.48 0.0 n/a n/a n/a 0.22 n/a n/a n/a 13.54 13.54
Tocopherol, delta (mg) 0.6 n/a 0.0 0.5 0.0 n/a n/a n/a 0.0 n/a n/a n/a 1.09 1.09
Vitamin C (mg) n/a 49.0 15.7 0.3 2.4 0.0 1.1 14.0 0.0 0.0 1.1 n/a 83.7 83.7
Thiamin (mg) 0.612 0.045 0.101 0.09 0.02 0.005 0.006 0.009 0.0 0.013 0.006 n/a 0.906 0.906
Riboflavin (mg) 0.544 0.053 0.101 0.039 0.01 0.074 0.016 0.003 0.0 0.05 0.016 n/a 0.906 0.906
Niacin (mg) 2.584 0.409 0.275 0.297 0.065 0.017 0.059 0.031 0.0 0.748 0.059 n/a 4.543 4.543
Pantothenic acid (mg) 1.309 0.037 0.072 0.15 0.05 0.05 n/a 0.031 0.0 n/a n/a n/a 1.698 1.698
Vitamin B-6 (mg) 0.833 0.11 0.13 0.142 0.065 0.008 0.0 0.015 0.0 0.069 0.0 n/a 1.373 1.373
Folate (mcg) 312.8 11.852 2.899 25.799 11.428 1.5 0.0 3.965 0.0 1.89 0.0 n/a 372.133 372.133
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a 0.34 0.04 0.0 0.0 0.08 0.04 n/a 0.5 0.5
Choline (mg) 119.3 n/a 8.1 10.3 2.7 2.3 1.4 1.6 0.1 14.9 1.4 n/a 162.2 162.2
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Tryptophan (g) 0.289 0.016 0.014 0.045 0.005 0.078 n/a n/a 0.0 n/a n/a n/a 0.448 0.448
Threonine (g) 0.714 0.061 0.029 0.158 0.01 0.219 n/a n/a 0.0 n/a n/a n/a 1.191 1.191
Isoleucine (g) 0.85 0.082 0.014 0.166 0.005 0.296 n/a n/a 0.0 n/a n/a n/a 1.413 1.413
Leucine (g) 1.428 0.094 0.029 0.308 0.015 0.558 n/a n/a 0.0 n/a n/a n/a 2.432 2.432
Lysine (g) 1.309 0.082 0.043 0.111 0.015 0.447 n/a n/a 0.0 n/a n/a n/a 2.007 2.007
Methionine (g) 0.527 0.012 0.014 0.063 0.005 0.153 n/a n/a 0.0 n/a n/a n/a 0.775 0.775
Cystine (g) 0.34 0.016 0.014 0.055 0.005 0.018 n/a n/a 0.0 n/a n/a n/a 0.449 0.449
Phenylalanine (g) 1.003 0.069 0.029 0.187 0.01 0.312 n/a n/a 0.0 n/a n/a n/a 1.61 1.61
Tyrosine (g) 0.459 0.049 0.014 0.108 0.005 0.35 n/a n/a 0.0 n/a n/a n/a 0.985 0.985
Valine (g) 1.003 0.074 0.029 0.197 0.01 0.378 n/a n/a 0.0 n/a n/a n/a 1.691 1.691
Arginine (g) 1.853 0.074 0.188 0.6 0.055 0.236 n/a n/a 0.0 n/a n/a n/a 3.005 3.005
Histidine (g) 0.697 0.029 0.029 0.103 0.005 0.164 n/a n/a 0.0 n/a n/a n/a 1.026 1.026
Alanine (g) 1.003 0.069 0.029 0.184 0.01 0.174 n/a n/a 0.0 n/a n/a n/a 1.47 1.47
Aspartic acid (g) 1.921 0.123 0.058 0.482 0.035 0.401 n/a n/a 0.0 n/a n/a n/a 3.019 3.019
Glutamic acid (g) 3.179 0.151 0.116 0.742 0.089 1.305 n/a n/a 0.0 n/a n/a n/a 5.583 5.583
Glycine (g) 1.173 0.065 0.029 0.216 0.01 0.114 n/a n/a 0.0 n/a n/a n/a 1.607 1.607
Proline (g) 1.309 0.082 0.116 0.187 0.01 0.693 n/a n/a 0.0 n/a n/a n/a 2.397 2.397
Serine (g) 0.969 0.057 0.029 0.245 0.01 0.344 n/a n/a 0.0 n/a n/a n/a 1.653 1.653
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 13.2 0.0 0.0 0.0 17.85 0.0 n/a 31.05 31.05
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 1.207 0.037 0.072 1.614 n/a 2.595 1.752 0.0 3.729 0.641 1.752 n/a 13.397 13.397
Phytosterols (mg) n/a n/a 5.798 18.954 n/a n/a n/a n/a 59.67 n/a n/a n/a 84.422 84.422
Monounsaturated Fat (g) 2.737 0.02 0.014 2.351 n/a 1.257 2.613 0.0 19.699 0.601 2.613 n/a 31.906 31.906
Polyunsaturated (g) 5.593 0.139 0.072 12.418 n/a 0.176 6.519 0.0 2.84 0.571 6.519 n/a 34.848 34.848
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