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Fiber-rich plant-protein salad
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (chopped) of Quinoa basil kisir (180 g) has 243 calories. That works out to 135 calories per 100 g. It contains 33.8 g of carbs, 6.5 g of protein, 9.5 g of fat and 5.6 g of fiber. Its 1.1 mg of Manganese covers 49% of the Daily Value. Its glycemic index is 53 (low), so it raises blood sugar slowly.
Selected: 1 cup (chopped) · 180 g
243
KCAL / 180G
Carbs
33.8g
· 12% DV
Protein
6.5g
· 13% DV
Fat
9.5g
· 12% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 11% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 243 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 5.6 g | 20% |
| Protein | 6.5 g | 13% |
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 cup (chopped) | 180 g | 243 kcal |
| 1 tablespoon (chopped) | 15 g | 20 kcal |
| ½ cup (chopped) | 90 g | 122 kcal |
| 100 g | 100 g | 135 kcal |
| 1 serving (small) | 150 g | 203 kcal |
| 1 serving (medium) | 220 g | 297 kcal |
| 1.5 cup (chopped) | 270 g | 365 kcal |
| 1 serving (large) | 320 g | 432 kcal |
Calculated from 135 calories per 100 g.
Quinoa basil kisir is a kisir-style salad made with cooked quinoa instead of the fine bulgur used in the traditional Turkish version. It is usually tossed with tomato or pepper paste, lemon, olive oil, herbs and fresh basil, then served cool.
No, quinoa basil kisir is a quinoa-based take on Turkish kisir, while tabbouleh is a Levantine parsley salad traditionally built around parsley and bulgur. The two can share ingredients such as lemon and herbs, but their main flavors and proportions differ.
Yes, quinoa can replace bulgur in quinoa basil kisir, but it does not behave exactly like bulgur. Cook it separately, drain it well and let it cool before adding the kisir seasonings, so the salad stays distinct rather than wet or pasty.
Quinoa basil kisir can taste bitter if the quinoa was not rinsed well before cooking. Rinse the grains under running water in a fine-mesh strainer to remove their naturally occurring bitter-tasting saponins, then drain them thoroughly.
Fresh basil is usually the better choice for quinoa basil kisir because it gives the salad a fragrant, bright flavor. Stir it in after the quinoa has cooled; dried basil works in a pinch, but use less because its flavor is more concentrated.
To keep quinoa basil kisir from getting soggy, drain the cooked quinoa thoroughly and cool it before mixing. Add juicy vegetables such as tomato and cucumber close to serving time, and avoid pouring in extra lemon juice or oil all at once.
Quinoa basil kisir keeps for about 2–3 days in a covered container in the refrigerator. Its herbs and chopped vegetables gradually soften, so for the freshest texture, store the cooked quinoa separately and mix in delicate ingredients shortly before serving.
Quinoa basil kisir pairs well with grilled vegetables, hummus, roasted chickpeas or a simple yogurt dip. It also works as a side for grilled fish or chicken, while a portion with beans can make it a more substantial plant-based meal.
Yes, quinoa basil kisir can be served slightly warm, but it is usually more refreshing at room temperature or chilled. Let the quinoa cool before adding fresh basil and other herbs, since heat can wilt them and dull their aroma.
Yes, quinoa basil kisir is convenient for a make-ahead lunch because the cooked quinoa and seasoned base hold up well when chilled. Pack the dressing and watery vegetables separately if you want the grains and herbs to stay firmer until lunchtime.
Vitamins
Vitamin K
32.4µg · 27% DV
Vitamin C
20.7mg · 23% DV
Folate
68.4µg · 17% DV
B1
0.18mg · 15% DV
Minerals
Manganese
1.12mg · 49% DV
Copper
0.29mg · 32% DV
Phosphorus
189mg · 27% DV
Magnesium
81mg · 19% DV
Sodium
324mg · 14% DV
Potassium ⭐
423mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 243 calories in 1 cup (chopped) (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 basil kisir is a quinoa-based take on Turkish kisir, the herby salad traditionally made with fine bulgur. Cooked quinoa is mixed with ingredients such as tomato or pepper paste, lemon, olive oil and fresh herbs; basil gives it a fragrant note alongside the usual parsley and spring onion.
It is served cool or at room temperature, often as part of a spread with other salads, or tucked into lettuce leaves. In Turkey, kisir is a familiar choice for gatherings and afternoon tea; elsewhere, this version also works well as a packed lunch or a light meal. Quinoa gives the salad a tender, separate-grain texture, while adding plant protein and fibre. For a lighter bowl, use a little less oil and plenty of lemon and greens.
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
1.35g
MONOUNSATURATED
6.03g
POLYUNSATURATED
1.53g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.