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Quinoa Pazhangal Salad
Quinoa Pazhangal Salad has 109.7 calories per serving (1 Small Cup) — that's 96.7 calories per 100g. It provides 2g protein, 9.4g carbs, and 7.1g fat. With a high glycemic index (GI: 72), this recipe is suitable for weight loss, heart health. The 3.4g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Quinoa Pazhangal Salad in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories109.7 kcal
- Carbs9.4 g (37.8 kcal)
- Protein2.0 g (8.1 kcal)
- Fats7.1 g (63.8 kcal)
Nutrition Label
Quinoa Pazhangal Salad
- Serving Size1 Small Cup (100 g)
- Calories109.7 kcal
- Carbs9.4 g
- Fiber3.4 g
- Sugar3.7 g
- Protein2.0 g
- Fat7.1 g
- Saturated fat0.9 g
- Mono unsaturated fat4.6 g
- Poly unsaturated fat0.9 g
- Cholesterol0.0 mg
- Sodium289.8 mg
Nutrition per 100g
- Calories96.7 kcal
- Carbs8.3 g
- Fiber3.0 g
- Sugar3.2 g
- Protein1.8 g
- Fat6.2 g
- Cholesterol0.0 mg
- Sodium255.3 mg
1 serving = 113.5g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Vinegar
10 Milliliter
Olive oil
1 Table Spoon
Sugar
1 Tea Spoon
Quinoa
30 Grams
Cucumber, green, short
50 Grams
Avocado fruit
50 Grams
Lemon juice
1 Table Spoon
Mango ripe banganapalli
50 Grams
Water melon dark green
50 Grams
Pepper, black
1 Tea Spoon
Salt
0.5 Tea Spoon
Water
60 Milliliter
Instructions
1
2
Cook the quinoa
Cook the quinoa like rice. 1-part quinoa to 2 parts of water. After quinoa and water come to a boil reduce heat to medium-low, cover, and simmer until all the water has been absorbed, this will take about 12 minutes. Set aside to cool.
3
For the dressing
Add all the dressing ingredients together mix it well making sure sugar is dissolved. Set aside.
4
Mix the ingredients
In a salad bowl layered all the ingredients, watermelon, mango , cucumber, avocado sprinkle the quinoa and drizzle the salad dressing. Serve it.
Also Known As
Glycemic Index
72 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Quinoa Pazhangal Salad | Tamatar kheera avocado salad | Thakkali Vellar Avocado Salad | Thakkali Vellarikka Avocado Sundal |
|---|---|---|---|---|
| Calories | 109.7 kcal | 88.5 kcal | 88.5 kcal | 88.5 kcal |
| Carbs | 9.4 g | 3.8 g | 3.8 g | 3.8 g |
| Protein | 2 g | 1.6 g | 1.6 g | 1.6 g |
| Fat | 7.1 g | 7.4 g | 7.4 g | 7.4 g |
| Fiber | 3.4 g | 3.4 g | 3.4 g | 3.4 g |
| Sugar | 3.7 g | 1.5 g | 1.5 g | 1.5 g |
| Sodium | 289.8 mg | 251.4 mg | 251.4 mg | 251.4 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Tamatar kheera avocado salad Thakkali Vellar Avocado Salad Thakkali Vellarikka Avocado Sundal Tomato cucumber avocado salad Tomato kakrol avocado salad Cudumpil Makka Calat Grilled corn salad Cucumber avocado salad Kakadi avocado salad Kheera aur Avocado Salad Vellarikka Avocado Salad Vellarikkai Avocado Salad Quinoa salad Tarbooz lassi
Health Goals Suitability
Weight Loss
At just 109.7 kcal per serving, this is an excellent choice for weight management. The 3.4g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Higher glycemic index (GI: 72) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (2g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.9g) make this heart-friendly. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (72) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Cup (~113.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~113.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~113.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~113.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Quinoa Pazhangal Salad stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (219.5-329.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Quinoa Pazhangal Salad contains 109.7 kcal (2g protein, 9.4g carbs, 7.1g fat). That's 96.7 kcal per 100g. You can track exact portions in the Hint app.
At just 109.7 kcal per serving, this is an excellent choice for weight management. The 3.4g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 72) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 72 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Quinoa Pazhangal Salad has 2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Quinoa Pazhangal Salad is light enough for dinner at 109.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Quinoa Pazhangal Salad is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
