Peruvian · lunch, side
Peruvian Quinoa Salad with Butter Beans and Avocado
Video by Wild Dish on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Quinoa and butter beans give about 11 g of protein and 11 g of fibre a serve, plus folate, magnesium and iron. Avocado supplies the richness, with only a tablespoon of oil in the whole salad.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Boil the quinoa for about 12 minutes until just tender (red quinoa 14, black 16), then drain and cool. Cook the soaked butter beans until tender, then drain.
- Optional coulis: simmer the physalis and sugar with enough water to half-cover until soft and reduced by two-thirds, then blend smooth and cool.
- Whisk the lime juice, one chopped chilli and the olive oil into a dressing.
- Mix the diced red onion and tomato with a little coriander and a squeeze of lime to make a quick salsa. 1:30
- Toss the quinoa with the butter beans and the remaining coriander and chilli, season, and add about 3 tbsp of the dressing. Plate with fanned avocado squeezed with lime, the salsa on top and a few drops of coulis. 2:31
Tip. Serves 4 (our estimate). The dried beans need soaking overnight (not in the time); a drained 400 g can of butter beans makes it a 25-minute salad. Skip the coulis for no added sugar.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 51%
- Protein 15%
- Fat 34%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 56% of the 37 g of net carbs come from the quinoa. To cut carbs, try cauliflower rice instead, or half and half.
Vitamins & minerals % of a day, one serve · tap for more
Folate High36%
145 µg a serve, mostly from dried butter beans (33%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C High34%
30 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Magnesium High29%
120 mg a serve, mostly from quinoa (60%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K High29%
35 µg a serve, mostly from coriander leaves (55%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B6 High25%
0.4 mg a serve, mostly from quinoa (32%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High21%
3.7 mg a serve, mostly from quinoa (46%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc High20%
2.2 mg a serve, mostly from quinoa (57%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source19%
890 mg a serve, mostly from dried butter beans (33%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source18%
2.7 mg a serve, mostly from ripe avocado (29%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-3 Source13%
0.2 g a serve, mostly from quinoa (49%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium Source11%
6.1 µg a serve, mostly from quinoa (51%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Show the other 4
Vitamin A5%
45 µg a serve, mostly from coriander leaves (47%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium4%
52 mg a serve, mostly from quinoa (37%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Wild Dish; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.