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Roasted carrot, mung bean and quinoa salad

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Roasted carrot, mung bean and quinoa salad

Method

  • Preheat the oven to 180°C (350° F) set to fan.
  • In a bowl mix the carrots with the olive oil, the salt, the pepper, the thyme, and transfer them to a baking pan
  • Roast them for 30 minutes or until they are tender.
  • In a pot, boil the mung beans for 20 minutes, rinse with cold water, drain them, and set them aside until needed.
  • In another pot add the quinoa, the turmeric, the paprika, plenty of water, and boil for 15 minutes. 
  • Drain the quinoa and set it aside until needed.
  • Remove the baking pan with the carrots from the oven.
  • In a large bowl mix the carrots, the mung beans, the quinoa, the cherry tomatoes, the spring onion, the garlic, and set them aside until needed.
  • In a frying pan over medium heat, add the olive oil, the cumin, the sesame seeds, and heat them for 2 minutes.
  • Add the rest of the ingredients for the sauce and mix well so that the spices do not burn.
  • Add the sauce into the bowl with the vegetables, mix well, and serve on a platter.
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Nutritional
Chart

Nutrition information per portion

220
Calories (kcal)
11 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

9.1
Total Fat (g)
13 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.4
Saturated Fat (g)
7 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

22.0
Total Carbs (g)
8 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

9.0
Sugars (g)
10 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

8.1
Protein (g)
16 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

7.3
Fibre (g)
29 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.2
Sodium (g)
20 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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