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Kisir made with quinoa, tomato-pepper paste, parsley, and lemon
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Quinoa kisir (180 g) has 257 calories. That works out to 143 calories per 100 g. It contains 37.4 g of carbs, 8.3 g of protein, 9.2 g of fat and 6.1 g of fiber. Its 140.4 µg of Vitamin K covers 117% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
257
KCAL / 180G
Carbs
37.4g
· 14% DV
Protein
8.3g
· 17% DV
Fat
9.2g
· 12% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 13% · Fat 31%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 257 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 37.4 g | 14% |
| Fiber | 6.1 g | 22% |
| Protein | 8.3 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 257 kcal |
| 1 tablespoon (shredded) | 18 g | 26 kcal |
| 2 tablespoon (double) | 36 g | 51 kcal |
| 1 piece (half) | 90 g | 129 kcal |
| 100 g | 100 g | 143 kcal |
| 1 serving (small) | 120 g | 172 kcal |
| 1 cup (medium) | 170 g | 243 kcal |
| 1 piece (whole) | 180 g | 257 kcal |
| 1 serving (large) | 260 g | 372 kcal |
Calculated from 143 calories per 100 g.
Quinoa kisir is a Turkish-style salad that uses cooked quinoa instead of the fine bulgur found in classic kisir. It is typically mixed with tomato and pepper paste, lemon, olive oil, parsley, and other fresh herbs, then served cool or at room temperature.
Rinse the quinoa well, cook it until tender but still distinct, then drain any excess water and let it cool before mixing. Hot quinoa can wilt the parsley and make the kisir pasty, so spread it out and fluff it with a fork as it cools.
Yes, red quinoa works in quinoa kisir and usually keeps a firmer, more distinct bite than white quinoa. Its slightly nuttier flavor is noticeable but pairs well with the pepper paste, lemon, and herbs; cook it until tender before adding the dressing.
Keep quinoa kisir from getting soggy by cooking the quinoa until just tender, draining it well, and cooling it before adding the dressing. Fold in the chopped herbs near serving time, and add lemon or olive oil gradually so the salad does not become waterlogged.
Quinoa kisir has the familiar tangy, savory flavor of Turkish kisir, but its texture differs from the traditional bulgur version. Quinoa gives it a softer, more distinct grain-like bite, while tomato-pepper paste, lemon, and parsley provide the characteristic kisir flavor.
Parsley is a common herb in quinoa kisir, often joined by scallions and fresh mint. Chop the herbs finely and stir them in after the quinoa has cooled; adding them at the last moment helps preserve their fresh flavor and texture.
Yes, pomegranate molasses can be added to quinoa kisir for a fruity, tart-sweet note. Start with a little alongside the lemon and taste before adding more, since some varieties are much more concentrated than others.
Serve quinoa kisir with lettuce leaves, pickles, or a yogurt dip for a simple meal. It also works as a side for grilled vegetables or kebabs, where its lemony, herb-filled flavor balances richer foods.
Yes, you can cook and season the quinoa for quinoa kisir ahead of time, then refrigerate it until needed. For the freshest result, mix in the parsley and other delicate herbs shortly before serving, since they soften as they sit in the dressing.
Leftover quinoa kisir keeps for about 3 days in a covered container in the refrigerator. Chill it promptly after serving, and avoid leaving it out at room temperature for an extended period; the herbs may lose their crispness before the salad becomes unsafe.
Vitamins
Vitamin K
140.4µg · 117% DV
Vitamin C
20.7mg · 23% DV
Folate
68.4µg · 17% DV
B1
0.16mg · 13% DV
Minerals
Manganese
1.12mg · 49% DV
Copper
0.32mg · 36% DV
Phosphorus
194mg · 28% DV
Sodium
504mg · 22% DV
Potassium ⭐
446mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 257 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Quinoa kisir is a quinoa-based take on kisir, the Turkish salad traditionally made with fine bulgur. The quinoa is tossed with tomato and pepper paste, parsley and lemon; home-style versions may also include onion and spices.
It has a lively, tangy flavour, with the quinoa keeping a pleasantly distinct bite. Serve it chilled or at room temperature as part of a meze spread, alongside grilled dishes, or as a light lunch. Popular in Turkey, kisir is also an easy fit for shared meals and make-ahead lunches elsewhere. Quinoa kisir offers fibre and some plant protein; add extra herbs and vegetables for a fresher, lighter plate.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.3g
MONOUNSATURATED
3.62g
POLYUNSATURATED
2.81g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.