⏱ 35 min totalQuinoa Bean Salad
Per 1 serving · 273 g · 13 ingredients
of a 2,000 cal day
- Protein17g14% of calories
- Carbs77g66% of calories
- Fat11g20% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Quinoa Bean Salad (273 g) has 453 calories, with 17 g of protein, 77 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (66% of calories). It is high in protein (33% DV), dietary fiber (42% DV) and Vitamin A (25% DV).
High in
20%+ of the daily value
- Protein33%
- Dietary fiber42%
- Vitamin A25%
- Vitamin C48%
- Vitamin E21%
- Thiamine27%
Good source of
10–19% of the daily value
- Vitamin K10%
- Niacin16%
- Pantothenic acid17%
- Choline10%
- Calcium13%
- Selenium14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup White beans
³⁄₁₆ cup grated Carrots
¹⁄₁₆ cup, chopped English walnuts
⅓ medium whole Tomatoes
³⁄₁₆ medium Onion
³⁄₁₆ medium Red bell pepper
¹⁄₁₆ medium Green bell pepper
½ cloves, minced Garlic
³⁄₁₆ tsp Tamari soy sauce
³⁄₁₆ cup Zante currants
³⁄₁₆ tbsp Chili powder
¹⁄₁₆ cup, pieces or slices White mushrooms
⅓ cup Quinoa
Directions
- 1
Rinse the quinoa under cool water, then cook according to package directions until tender, about 15 minutes; fluff and keep warm.
- 2
While the quinoa cooks, grate the carrots, chop the walnuts, and dice the tomatoes, onion, and bell peppers. Mince the garlic; slice or chop the mushrooms.
- 3
In a large bowl, combine the white beans, prepared vegetables, walnuts, currants, chili powder, and soy sauce; toss until evenly mixed.
- 4
Cover and refrigerate the bean–vegetable mixture overnight to let the flavors meld.
- 5
Serve the chilled salad over the freshly cooked warm quinoa. Adjust seasoning to taste before serving.
Vitamins & minerals
Amounts for 1 serving (273 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 223 μg | 25% |
| Vitamin C | 43 mg | 48% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 12 μg | 10% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 1 mg | 52% |
| Folate (B9) | 184 μg | 46% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 56 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 129 mg | 13% |
| Iron | 6 mg | 78% |
| Potassium | 1,166 mg | 25% |
| Magnesium | 185 mg | 44% |
| Phosphorus | 423 mg | 60% |
| Zinc | 3 mg | 30% |
| Copper | 1 mg | 91% |
| Manganese | 2 mg | 91% |
| Selenium | 8 μg | 14% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 711 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,250 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,055 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 30 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 453 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 54minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in Quinoa Bean Salad?
One serving of Quinoa Bean Salad (1 serving) has 453 calories, which works out to 166 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Quinoa Bean Salad high in protein?
It provides a solid 17 g of protein per serving (33% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Quinoa Bean Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 66 g of net carbs and 66% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quinoa Bean Salad?
117 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Quinoa Bean Salad?
21 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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