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Wash and chop the vegetables
Wash the vegetables thoroughly, chop them.
Quinoa salad
Quinoa salad has 48.9 calories per serving (1 Small Cup) — that's 46.4 calories per 100g. It provides 2g protein, 8.5g carbs, and 0.8g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3.4g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Quinoa salad in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories48.9 kcal
- Carbs8.5 g (34.1 kcal)
- Protein2.0 g (7.9 kcal)
- Fats0.8 g (6.9 kcal)
Nutrition Label
Quinoa salad
- Serving Size1 Small Cup (100 g)
- Calories48.9 kcal
- Carbs8.5 g
- Fiber3.4 g
- Sugar1.5 g
- Protein2.0 g
- Fat0.8 g
- Saturated fat0.1 g
- Mono unsaturated fat0.2 g
- Poly unsaturated fat0.3 g
- Cholesterol0.0 mg
- Sodium326.6 mg
Nutrition per 100g
- Calories46.4 kcal
- Carbs8.1 g
- Fiber3.2 g
- Sugar1.4 g
- Protein1.9 g
- Fat0.7 g
- Cholesterol0.0 mg
- Sodium309.6 mg
1 serving = 105.5g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Tomatoes raw
50 Grams
Radish raw
50 Grams
Quinoa
30 Grams
Cucumber, green, short
50 Grams
Lemon juice
1 Table Spoon
Carrot orange
50 Grams
Chillies green - all varieties
5 Milliliter
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
Mix the ingredients
In a salad bowl layered all the ingredients, toss well and serve it.
Glycemic Index
44 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 salad | Beet gajar ani kakdicha ras | Beet Gajor Shosha Rosh | Beetroot carrot cucumber Juice |
|---|---|---|---|---|
| Calories | 48.9 kcal | 41 kcal | 41 kcal | 41 kcal |
| Carbs | 8.5 g | 7.5 g | 7.5 g | 7.5 g |
| Protein | 2 g | 1.9 g | 1.9 g | 1.9 g |
| Fat | 0.8 g | 0.4 g | 0.4 g | 0.4 g |
| Fiber | 3.4 g | 4.2 g | 4.2 g | 4.2 g |
| Sugar | 1.5 g | 4.2 g | 4.2 g | 4.2 g |
| Sodium | 326.6 mg | 322.2 mg | 322.2 mg | 322.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Beet gajar ani kakdicha ras Beet Gajor Shosha Rosh Beetroot carrot cucumber Juice Beetroot Keradu Vellarikkai Juice Beettoottu kaarattu kukkumbar jyus Chukandar Gajar Kheera Juice Moong sprouts salad Muga sprauta salad Passi Parippu Sprouts Salad Pesara Pappu Sprouts Salad Pineapple cucumber carrot salad Pudina Gajar Kakdi Koshimbir Pudina gajar kheera salad Pudina gajar sasa salad Puthina Kerat Vellarikkai Salad
Health Goals Suitability
Weight Loss
At just 48.9 kcal per serving, this is an excellent choice for weight management. The 3.4g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 3.4g fiber further slows glucose absorption.
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 (0.1g) make this heart-friendly.
PCOS
Low GI (44) with 3.4g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Cup (~105.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~105.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~105.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~105.5g) 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.
Meal prep friendly
Quinoa salad stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (97.9-146.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Quinoa salad contains 48.9 kcal (2g protein, 8.5g carbs, 0.8g fat). That's 46.4 kcal per 100g. You can track exact portions in the Hint app.
At just 48.9 kcal per serving, this is an excellent choice for weight management. The 3.4g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 3.4g fiber further slows glucose absorption. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Quinoa salad has 2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Quinoa salad is light enough for dinner at 48.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Quinoa 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.
Low GI (44) with 3.4g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Portion 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
