⏱ 30 min totalCharred Chickpea and Corn Salad
Per 1 serving · 150 g · 13 ingredients
of a 2,000 cal day
- Protein6.4g8% of calories
- Carbs30g38% of calories
- Fat19g54% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Charred Chickpea and Corn Salad (150 g) has 300 calories, with 6.4 g of protein, 30 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (54% of calories). It is high in dietary fiber (22% DV), Vitamin C (35% DV) and Vitamin E (24% DV).
High in
20%+ of the daily value
- Dietary fiber22%
- Vitamin C35%
- Vitamin E24%
- Vitamin K79%
- Vitamin B631%
- Folate (B9)25%
Good source of
10–19% of the daily value
- Thiamine11%
- Pantothenic acid16%
- Magnesium17%
- Zinc12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ cup Quinoa
⁵⁄₁₆ tbsp Canola oil
⅛ cup Sweet corn
1 ⅛ oz Chickpeas
⅛ cup, chopped Red bell pepper
⁵⁄₁₆ medium Scallions
⅛ fruit Avocado
¹⁄₁₆ cup Parsley- ¹⁄₁₆ cup Canola oil
⁵⁄₁₆ tbsp Lime juice
⁵⁄₁₆ tbsp Balsamic vinegar
⁵⁄₁₆ tsp Honey
¹⁄₁₆ tsp, ground Cumin seed
Directions
- 1
Prepare the quinoa according to the package instructions.
- 2
Heat 2 tbsp of canola oil in a heavy skillet over medium-high heat. Add the corn and well-drained chickpeas, cooking for about 5 minutes while stirring often, until golden and starting to brown.
- 3
Transfer the mixture to a bowl and add the quinoa, red bell pepper, green onions, avocado, and parsley.
- 4
In a small bowl or jar, combine 1/4 cup canola oil, lime juice, balsamic vinegar, honey, and ground cumin. Shake or whisk to blend. Drizzle over the salad and toss gently to coat. Serve warm or refrigerate and serve cold.
Vitamins & minerals
Amounts for 1 serving (150 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 48 μg | 5% |
| Vitamin C | 31 mg | 35% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 24% |
| Vitamin K | 94 μg | 79% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 99 μg | 25% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 37 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 40 mg | 4% |
| Iron | 2 mg | 28% |
| Potassium | 430 mg | 9% |
| Magnesium | 73 mg | 17% |
| Phosphorus | 170 mg | 24% |
| Zinc | 1 mg | 12% |
| Copper | 0.3 mg | 28% |
| Manganese | 1 mg | 37% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 10 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 530 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 15 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 300 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Charred Chickpea and Corn Salad?
One serving of Charred Chickpea and Corn Salad (1 serving) has 300 calories, which works out to 200 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Charred Chickpea and Corn Salad high in protein?
Not especially. It has 6.4 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Charred Chickpea and Corn Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Charred Chickpea and Corn Salad?
131 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Charred Chickpea and Corn Salad?
3.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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