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Seasonal salad with quinoa, eggplant, carrot, apple, tomato Calories
High in fiber, vitamins and minerals, low fat, gluten-free
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Seasonal salad with quinoa, eggplant, carrot, apple, tomato (140 g) has 95 calories. That works out to 68 calories per 100 g. It contains 18.3 g of carbs, 3.1 g of protein, 1 g of fat and 3.6 g of fiber. Its 12.6 mg of Vitamin C covers 14% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Seasonal salad with quinoa, eggplant, carrot, apple, tomato Nutrition Facts
Selected: 1 cup (medium) · 140 g
95
KCAL / 140G
Carbs
18.3g
· 7% DV
Protein
3.1g
· 6% DV
Fat
1g
· 1% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 13% · Fat 10%
Seasonal salad with quinoa, eggplant, carrot, apple, tomato nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 95 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 18.3 g | 7% |
| Fiber | 3.6 g | 13% |
| Protein | 3.1 g | 6% |
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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How Many Calories in 1 Cup of Seasonal salad with quinoa, eggplant, carrot, apple, tomato?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 95 kcal |
| ½ cup (small) | 70 g | 48 kcal |
| 100 g | 100 g | 68 kcal |
| 1 piece (medium) | 100 g | 68 kcal |
| 1 serving (small) | 120 g | 82 kcal |
| 1 serving (large) | 180 g | 122 kcal |
| 1 cup (large) | 200 g | 136 kcal |
| 1 bottle (jumbo) | 250 g | 170 kcal |
| 1 pack (large) | 300 g | 204 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Seasonal salad with quinoa, eggplant, carrot, apple, tomato
How do you make seasonal salad with quinoa, eggplant, carrot, apple, tomato?
Cook the quinoa and let it cool, then combine it with cooked eggplant, carrot, apple and tomato. Dress the salad with olive oil, lemon juice, salt and pepper. Add the chopped apple last so it stays fresh and does not brown as quickly.
Should the eggplant in seasonal salad with quinoa, eggplant, carrot, apple, tomato be cooked?
Yes, cook the eggplant before adding it to seasonal salad with quinoa, eggplant, carrot, apple, tomato. Roasting or pan-cooking makes it tender and easier to combine with the other ingredients; raw eggplant is too firm and bitter for this salad.
Do you cook quinoa before adding it to seasonal salad with quinoa, eggplant, carrot, apple, tomato?
Yes, cook the quinoa separately and cool it before mixing it into seasonal salad with quinoa, eggplant, carrot, apple, tomato. Adding hot quinoa can soften the tomato and make the salad watery.
What dressing goes with seasonal salad with quinoa, eggplant, carrot, apple, tomato?
A simple olive oil and lemon dressing suits seasonal salad with quinoa, eggplant, carrot, apple, tomato. The lemon brightens the roasted eggplant and helps slow browning on the apple; add salt and pepper to taste.
Should you rinse quinoa for seasonal salad with quinoa, eggplant, carrot, apple, tomato?
Yes, rinse quinoa in a fine-mesh strainer under running water before cooking it for seasonal salad with quinoa, eggplant, carrot, apple, tomato. Rinsing removes surface saponins, which can leave a bitter or soapy taste.
How do you keep the apple from browning in seasonal salad with quinoa, eggplant, carrot, apple, tomato?
Cut the apple just before serving seasonal salad with quinoa, eggplant, carrot, apple, tomato, or toss the pieces with a little lemon juice. If preparing ahead, store the apple separately and stir it in at the last minute.
Can you make seasonal salad with quinoa, eggplant, carrot, apple, tomato ahead of time?
Yes, you can prepare seasonal salad with quinoa, eggplant, carrot, apple, tomato ahead of time. Chill the cooked quinoa and eggplant before combining them; keep the dressing and chopped apple separate until serving to preserve the texture.
How long does seasonal salad with quinoa, eggplant, carrot, apple, tomato keep in the fridge?
Seasonal salad with quinoa, eggplant, carrot, apple, tomato is best eaten within one to two days when refrigerated in a sealed container. The tomato and apple release moisture over time, so the salad can become soft.
Can you freeze seasonal salad with quinoa, eggplant, carrot, apple, tomato?
No, freezing seasonal salad with quinoa, eggplant, carrot, apple, tomato is not recommended. The tomato and apple turn watery and soft after thawing, and the other ingredients lose their fresh salad texture.
Is seasonal salad with quinoa, eggplant, carrot, apple, tomato served warm or cold?
Seasonal salad with quinoa, eggplant, carrot, apple, tomato is usually served cool or at room temperature. Let the cooked quinoa and eggplant cool first, then mix them with the fresh ingredients and dressing.
Seasonal salad with quinoa, eggplant, carrot, apple, tomato Vitamins & Minerals
Vitamins
Vitamin C
12.6mg · 14% DV
B1
0.1mg · 8% DV
Vitamin K
9.8µg · 8% DV
Folate
32.2µg · 8% DV
Minerals
Copper
0.13mg · 14% DV
Manganese
0.27mg · 12% DV
Phosphorus
69mg · 10% DV
Potassium ⭐
308mg · 9% DV
Sodium
17mg · 1% DV
Seasonal salad with quinoa, eggplant, carrot, apple, tomato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seasonal salad with quinoa, eggplant, carrot, apple, tomato
To burn the 95 calories in 1 cup (medium) (140 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.
What is Seasonal salad with quinoa, eggplant, carrot, apple, tomato?
Seasonal salad with quinoa, eggplant, carrot, apple, tomato brings cooked quinoa together with a mix of vegetables and fruit that can shift with the season. Quinoa originated in the Andes, while salads built around it are now adapted in many kitchens; this combination has no single fixed regional origin.
The quinoa gives it a tender, slightly nutty base, balanced by the apple’s sweetness and the fresh, savoury vegetables. Serve it chilled or at room temperature as a light lunch, or alongside grilled fish, meat or plant-based dishes. It provides fibre and is low in fat; each 100 g contains 68 calories. A squeeze of lemon and a modest drizzle of olive oil make a simple dressing, while fresh herbs add brightness.
How Nutritious Is Seasonal salad with quinoa, eggplant, carrot, apple, tomato?
Nutrient density
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.
Satiety score
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.
Is Seasonal salad with quinoa, eggplant, carrot, apple, tomato Processed?
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.
Does Seasonal salad with quinoa, eggplant, carrot, apple, tomato Contain Allergens?
No known major allergens
Which Diets Is Seasonal salad with quinoa, eggplant, carrot, apple, tomato Good For?
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
Seasonal salad with quinoa, eggplant, carrot, apple, tomato Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.