Quinoa, Pea & Goat's Cheese Salad Vegetarian Recipe

Image serving size is indicative only. Follow serving size instructions and method on your recipe.

Nutritional Information

Per Serve *
Per 100g

Calories	326 Cal
Protein	21.2g
Fat Total	11.6g
Fat Saturated	6.4g
Carbohydrates	32.3g
Sugars	5.1g
Sodium	178.4mg
Dietary Fibre	11.4g
* This recipe has 2 serves.
High in Protein Protein is used by the body to build, grown, repair and maintain every part of your body. When we start exercising our body requires extra protein to help repair the muscle damage we cause (this is good damage!) and to grow new muscle. Ladies you need 45-60g protein per day. Blokes, you need more, approximately 65-80g per day. Muscle is like an engine, it burns through energy (Calories) - so the more muscle we have the more energy we burn. Stock up on high protein meals (15g protein per serve) and snacks (5g protein per serve) after a hard training session. Protein also helps keep you feeling fuller for longer, so try to include some in every meal.
Low in Carbohydrates Carbohydrates are the primary source of energy for your body. Our body needs carbohydrate for brain function, red blood cell health and to burn fat! Carbohydrates are found in breads & cereals, rice, pasta, starchy veggies such as potato, fruit & dairy foods. When choosing foods that contain carbohydrates consider the ingredients. For example, if a breakfast cereal contains dried fruit, it should have a slightly higher sugar level that one that does not. Choose grainy breads- the more grains you can see the better and look for Low GI (Glycemic Index) foods as these will provide you longer lasting energy and will help keep you feeling fuller for longer. Note not all foods have been tested nor display their Glycemic Index. A high carb meal contains at least 70g carbs per serve and a high carb snack, 20g or more. For those looking for a low carb option, a low carb meal contains 40g or less carbs per serve and a snack contains 15g or less carbs per serve.
High in Fibre Fibre is what keeps our guts happy. Fibre is essential to good gut health. It is what all the bacteria in your gut feasts on to help keep your bowel in good shape. Ladies should be aiming for 25g fibre per day and blokes should be going for 30g. A high fibre meal contains 6g or more fibre per serve. A high fibre snack has 3g or more fibre.
Low In Sodium Too much sodium can lead to high blood pressure. The most common source of sodium in our diet is from salt, whether it be added at the table, during the cooking process or even in the manufacturing stage. Research has shown that as our intake of sodium increases, so too does our risk of developing high blood pressure and other heart related diseases. Often salt is found in foods that you would never imagine were salty such as bread, breakfast cereals and some meats. When looking for a low salt product aim for less than 500mg per serve for a meal and 200mg or less for a snack. Try to limit your daily sodium intake to 2300mg.

Calories	121 Cal
Protein	7.8g
Fat Total	4.3g
Fat Saturated	2.4g
Carbohydrates	12.0g
Sugars	1.9g
Sodium	66.2mg
Dietary Fibre	4.2g
* This recipe has 2 serves.
High in Protein Protein is used by the body to build, grown, repair and maintain every part of your body. When we start exercising our body requires extra protein to help repair the muscle damage we cause (this is good damage!) and to grow new muscle. Ladies you need 45-60g protein per day. Blokes, you need more, approximately 65-80g per day. Muscle is like an engine, it burns through energy (Calories) - so the more muscle we have the more energy we burn. Stock up on high protein meals (15g protein per serve) and snacks (5g protein per serve) after a hard training session. Protein also helps keep you feeling fuller for longer, so try to include some in every meal.
Low in Carbohydrates Carbohydrates are the primary source of energy for your body. Our body needs carbohydrate for brain function, red blood cell health and to burn fat! Carbohydrates are found in breads & cereals, rice, pasta, starchy veggies such as potato, fruit & dairy foods. When choosing foods that contain carbohydrates consider the ingredients. For example, if a breakfast cereal contains dried fruit, it should have a slightly higher sugar level that one that does not. Choose grainy breads- the more grains you can see the better and look for Low GI (Glycemic Index) foods as these will provide you longer lasting energy and will help keep you feeling fuller for longer. Note not all foods have been tested nor display their Glycemic Index. A high carb meal contains at least 70g carbs per serve and a high carb snack, 20g or more. For those looking for a low carb option, a low carb meal contains 40g or less carbs per serve and a snack contains 15g or less carbs per serve.
High in Fibre Fibre is what keeps our guts happy. Fibre is essential to good gut health. It is what all the bacteria in your gut feasts on to help keep your bowel in good shape. Ladies should be aiming for 25g fibre per day and blokes should be going for 30g. A high fibre meal contains 6g or more fibre per serve. A high fibre snack has 3g or more fibre.
Low In Sodium Too much sodium can lead to high blood pressure. The most common source of sodium in our diet is from salt, whether it be added at the table, during the cooking process or even in the manufacturing stage. Research has shown that as our intake of sodium increases, so too does our risk of developing high blood pressure and other heart related diseases. Often salt is found in foods that you would never imagine were salty such as bread, breakfast cereals and some meats. When looking for a low salt product aim for less than 500mg per serve for a meal and 200mg or less for a snack. Try to limit your daily sodium intake to 2300mg.

2 Serves
5 min prep time
10 min cooking
326 Cal / serve

Thanks to member Tarzi for this tasty salad that's full of green goodies, as well as the superfood quinoa which is very high in protein.

Delicious and nutritious foods and recipes from Michelle Bridges 12WBT. Designed by 12WBT team of experts to be healthy, budget-friendly and easy to make.

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SAMPLE

329 Cal

Wok Seared Tofu with Vegies

Image serving size is indicative only. Follow serving size instructions and method on your recipe.

Calories	326 Cal
Protein	21.2g
Fat Total	11.6g
Fat Saturated	6.4g
Carbohydrates	32.3g
Sugars	5.1g
Sodium	178.4mg
Dietary Fibre	11.4g
* This recipe has 2 serves.
High in Protein Protein is used by the body to build, grown, repair and maintain every part of your body. When we start exercising our body requires extra protein to help repair the muscle damage we cause (this is good damage!) and to grow new muscle. Ladies you need 45-60g protein per day. Blokes, you need more, approximately 65-80g per day. Muscle is like an engine, it burns through energy (Calories) - so the more muscle we have the more energy we burn. Stock up on high protein meals (15g protein per serve) and snacks (5g protein per serve) after a hard training session. Protein also helps keep you feeling fuller for longer, so try to include some in every meal.
Low in Carbohydrates Carbohydrates are the primary source of energy for your body. Our body needs carbohydrate for brain function, red blood cell health and to burn fat! Carbohydrates are found in breads & cereals, rice, pasta, starchy veggies such as potato, fruit & dairy foods. When choosing foods that contain carbohydrates consider the ingredients. For example, if a breakfast cereal contains dried fruit, it should have a slightly higher sugar level that one that does not. Choose grainy breads- the more grains you can see the better and look for Low GI (Glycemic Index) foods as these will provide you longer lasting energy and will help keep you feeling fuller for longer. Note not all foods have been tested nor display their Glycemic Index. A high carb meal contains at least 70g carbs per serve and a high carb snack, 20g or more. For those looking for a low carb option, a low carb meal contains 40g or less carbs per serve and a snack contains 15g or less carbs per serve.
High in Fibre Fibre is what keeps our guts happy. Fibre is essential to good gut health. It is what all the bacteria in your gut feasts on to help keep your bowel in good shape. Ladies should be aiming for 25g fibre per day and blokes should be going for 30g. A high fibre meal contains 6g or more fibre per serve. A high fibre snack has 3g or more fibre.
Low In Sodium Too much sodium can lead to high blood pressure. The most common source of sodium in our diet is from salt, whether it be added at the table, during the cooking process or even in the manufacturing stage. Research has shown that as our intake of sodium increases, so too does our risk of developing high blood pressure and other heart related diseases. Often salt is found in foods that you would never imagine were salty such as bread, breakfast cereals and some meats. When looking for a low salt product aim for less than 500mg per serve for a meal and 200mg or less for a snack. Try to limit your daily sodium intake to 2300mg.

Calories	121 Cal
Protein	7.8g
Fat Total	4.3g
Fat Saturated	2.4g
Carbohydrates	12.0g
Sugars	1.9g
Sodium	66.2mg
Dietary Fibre	4.2g
* This recipe has 2 serves.
High in Protein Protein is used by the body to build, grown, repair and maintain every part of your body. When we start exercising our body requires extra protein to help repair the muscle damage we cause (this is good damage!) and to grow new muscle. Ladies you need 45-60g protein per day. Blokes, you need more, approximately 65-80g per day. Muscle is like an engine, it burns through energy (Calories) - so the more muscle we have the more energy we burn. Stock up on high protein meals (15g protein per serve) and snacks (5g protein per serve) after a hard training session. Protein also helps keep you feeling fuller for longer, so try to include some in every meal.
Low in Carbohydrates Carbohydrates are the primary source of energy for your body. Our body needs carbohydrate for brain function, red blood cell health and to burn fat! Carbohydrates are found in breads & cereals, rice, pasta, starchy veggies such as potato, fruit & dairy foods. When choosing foods that contain carbohydrates consider the ingredients. For example, if a breakfast cereal contains dried fruit, it should have a slightly higher sugar level that one that does not. Choose grainy breads- the more grains you can see the better and look for Low GI (Glycemic Index) foods as these will provide you longer lasting energy and will help keep you feeling fuller for longer. Note not all foods have been tested nor display their Glycemic Index. A high carb meal contains at least 70g carbs per serve and a high carb snack, 20g or more. For those looking for a low carb option, a low carb meal contains 40g or less carbs per serve and a snack contains 15g or less carbs per serve.
High in Fibre Fibre is what keeps our guts happy. Fibre is essential to good gut health. It is what all the bacteria in your gut feasts on to help keep your bowel in good shape. Ladies should be aiming for 25g fibre per day and blokes should be going for 30g. A high fibre meal contains 6g or more fibre per serve. A high fibre snack has 3g or more fibre.
Low In Sodium Too much sodium can lead to high blood pressure. The most common source of sodium in our diet is from salt, whether it be added at the table, during the cooking process or even in the manufacturing stage. Research has shown that as our intake of sodium increases, so too does our risk of developing high blood pressure and other heart related diseases. Often salt is found in foods that you would never imagine were salty such as bread, breakfast cereals and some meats. When looking for a low salt product aim for less than 500mg per serve for a meal and 200mg or less for a snack. Try to limit your daily sodium intake to 2300mg.

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