Black bean and quinoa salad

Lunch

Item Rating: 82/100

1 serving (200 grams) contains 250 calories, 9.0 grams of protein, 7.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		8.2 g	10%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	9.4 g	33%
	Sugars	3.5 g
protein		10.6 g	21%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		2.9 mg	16%
Potassium		470.6 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 73 cal (24.2%)

Protein: 42 cal (13.9%)

Carbs: 188 cal (61.9%)

About Black bean and quinoa salad

Black bean and quinoa salad is a vibrant and nutrient-packed dish that originates from Latin American and Andean cuisines, where both black beans and quinoa are staple ingredients. Black beans are an excellent source of plant-based protein and dietary fiber, while quinoa is considered a complete protein as it contains all nine essential amino acids. This gluten-free dish is typically combined with vegetables, herbs, and a light dressing, making it rich in vitamins such as vitamin C (from fresh produce), folate, and minerals like magnesium and potassium. It is also low in glycemic index, aiding in stable blood sugar levels. Black bean and quinoa salad is highly versatile and suitable for a wide range of dietary preferences.

Health Benefits

• Rich in dietary fiber (about 8 grams per cup of black beans), which supports healthy digestion and lowers cholesterol.
• High in plant-based protein (quinoa provides 8 grams per cooked cup), essential for muscle repair and growth.
• Contains magnesium (30% of daily value in 1 cup of quinoa), which supports nerve and muscle function.
• Loaded with folate (approximately 256 mcg per cup of black beans), crucial for cell growth and development, especially in pregnancy.
• Provides antioxidants such as quercetin and kaempferol from beans, contributing to reduced inflammation and chronic disease prevention.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, plant-based, low-gi

Not suitable for: Low-carb, legume-free

Selection and Storage

Store in an airtight container in the refrigerator for up to 3 days. Add dressing just before serving to maintain freshness and texture.

Common Questions About Black bean and quinoa salad Nutrition

Is Black Bean and Quinoa Salad high in protein?

Black Bean and Quinoa Salad is a good source of plant-based protein, offering approximately 8-10 grams of protein per 1-cup serving. Both black beans and quinoa are protein-rich ingredients, making this salad a nutritious option for vegetarians and vegans.

Can I eat Black Bean and Quinoa Salad on a keto diet?

Black Bean and Quinoa Salad is not suitable for a keto diet due to its carbohydrate content. A 1-cup serving contains around 35-40 grams of carbohydrates, primarily from the black beans and quinoa, which can exceed daily carb limits typical in ketogenic diets.

What are the health benefits of Black Bean and Quinoa Salad?

This salad is packed with fiber, protein, and various micronutrients. Black beans provide potassium, magnesium, and iron, while quinoa offers a complete protein profile along with B vitamins and antioxidants. It also supports digestive health due to its high fiber content.

What is the recommended portion size for Black Bean and Quinoa Salad?

A standard portion size for Black Bean and Quinoa Salad is around 1 cup (approximately 200-250 grams). This serving provides about 200-250 calories, depending on the additional ingredients like dressing or toppings.

How does Black Bean and Quinoa Salad compare to other grain-based salads?

Black Bean and Quinoa Salad is often higher in protein and fiber compared to grain-based salads using rice or couscous. Quinoa is a complete protein, unlike most grains, and black beans add additional nutrients, making it a more nutrient-dense option.

Data Sources & Scientific References