Blackbean and Quinoa Salad Recipe With Nutrition Data and Calorie Count

Blackbean and Quinoa Salad

A very flavorful dish that is simple to make, high in protein and very low in fat.

Yields:

4 servings

Prep Time:

10 mins

Cook Time:

30 mins

Meal Type:

Appetizer
Side Dish
Salad and Salad Dressing

Rating:

Ingredients

1/4 tsp ground cumin
1/2 cup cilantro
1 tbsp olive oil
1 cup cooked quinoa
1 cup corn
1 1/2 cups black beans
1 tbsp paprika
2 cups chicken broth
3 cloves garlic
1 cup chopped onion

Directions

Heat the oil in a medium saucepan over medium heat.
Stir in the onion and garlic, and saute until lightly browned.
Mix quinoa into the saucepan and cover with chicken/vegetable broth.
Season with cumin, paprika, cajun seasoning, salt, and pepper. Bring the mixture to a boil.
Cover, reduce heat, and simmer 20 minutes.
Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through.
Mix in the black beans and cilantro.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 219

% Daily Value*

Total Fat

Amount Per Serving 5.38g

% Daily Value 7%
- Saturated Fat
  
  Amount Per Serving 0.723g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 0.801g
- Monounsaturated Fat
  
  Amount Per Serving 3.003g
Cholesterol

Amount Per Serving 0mg

% Daily Value 0%
Sodium

Amount Per Serving 752mg

% Daily Value 33%
Total Carbohydrate

Amount Per Serving 36.3g

% Daily Value 13%
- Dietary Fiber
  
  Amount Per Serving 9.6g
  
  % Daily Value 34%
- Total Sugars
  
  Amount Per Serving 4.17g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 9.2g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 6mcg

% Daily Value 1%
Vitamin C

Amount Per Serving 11mg

% Daily Value 12%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 4mg

% Daily Value 0%
Iron

Amount Per Serving 14mg

% Daily Value 78%
Potassium

Amount Per Serving 234mg

% Daily Value 5%

Nutrition summary:

Calories 219 KCal
Fat 5.38 g
Carbs 36.3 g
Protein 9.2 g

There are 219 calories in 1 serving of Blackbean and Quinoa Salad.

How long would it take to burn off 219 KCal?
Basketball	22 minutes
Cycling (10 MPH)	30 minutes
Jogging	18 minutes
Running	15 minutes
Swimming (crawl, moderate pace)	21 minutes
Walking	25 minutes
Weight Training	25 minutes
Values estimated based on person weighing 160 lbs.