Quinoa salad with black beans, corn, and tomatoes
- 12 ingredients
- Servings per recipe: 5
- Serving size: 368 g
Preparation & details:
www.simplyrecipes.com/recipes/quinoa_salad_with_black_beans_corn_and_tomatoes/
Source: Simply Recipes
459 recipes on HappyForks
Amount per 100 g
- Energy (calories): 113 kcal 5%
- Protein: 4.64 g 8%
- Fat: 4.83 g Why gray? Help 10%
- Carbohydrates: 13.21 g 5%
Calorie breakdown
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- Protein: 15% 17 kcal
- Fat: 38% 43 kcal
- Carbohydrates: 46% 53 kcal
Omega 6 : Omega 3
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1:1 20:1 9:1
General
Energy
113 kcal
5%
Water
76.08 g
3%
Carbohydrates
Carbohydrate
13.21 g
5%
Fiber
2.9 g
12%
Sugars, total
1.1 g
Starch
6.22 g
Lipids
Total lipid (fat)
4.83 g
10%
Total polyunsaturated
0.707 g
Omega 3 (n-3)
0.071 g
5%
Omega 6 (n-6)
0.636 g
5%
Total monounsaturated
2.252 g
Total saturated
1.406 g
as low as possible
Total trans
0.065 g
as low as possible
Cholesterol
5 mg
as low as possible
Protein + aminoacids
Protein
4.64 g
8%
Tryptophan
0.037 g
12%
Threonine
0.11 g
9%
Isoleucine
0.13 g
11%
Leucine
0.244 g
9%
Lysine
0.207 g
9%
Methionine + Cystine
0.095 g
8%
Methionine
0.056 g
Cystine
0.039 g
Phenylalanine + Tyrosine
0.235 g
11%
Phenylalanine
0.161 g
Tyrosine
0.074 g
Valine
0.157 g
10%
Vitamins
Vitamin C
4.5 mg
6%
Folate, total
38 µg
Folate, DFE
38 µg DFE
10%
Vitamin B-1 (Thiamin)
0.183 mg
17%
Vitamin B-2 (Riboflavin)
0.088 mg
8%
Vitamin B-3 (Niacin)
0.599 mg
4%
Vitamin B-5 (Pantothenic acid)
0.222 mg
4%
Vitamin B-6
0.1 mg
8%
Vitamin B-12 (Cobalamin)
0.13 µg
5%
Vitamin A
180 IU
8%
Vitamin E
0.87 mg
6%
Vitamin D
8 IU
1%
Vitamin K
3.3 µg
4%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
67 mg
7%
Magnesium, Mg
33 mg
11%
Phosphorus, P
110 mg
16%
Iron, Fe
1.06 mg
6%
Potassium, K
201 mg
4%
Sodium, Na
237 mg
16%
Zinc, Zn
0.69 mg
9%
Copper, Cu
0.122 mg
14%
Selenium, Se
2.7 µg
5%
Manganese, Mn
0.273 mg
15%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 1 cup uncooked quinoa, well rinsed | Quinoa · uncooked - 1 cup |
| 1/2 teaspoon salt | Salt · table - 0.5 tsp |
| 2 cups water | Water · bottled · generic - 2 cup |
| 1/3 cup diced red onion | Onions · raw - 0.33 cup, sliced |
| 2 Tbsp lime juice | Lime juice · raw - 2 tbsp |
| 1 15-ounce can black beans, drained and rinsed | Beans · black turtle · mature seeds · canned - 15 fl oz |
| 1 cup frozen corn, defrosted | Corn · yellow · whole kernel · frozen · microwaved - 1 cup |
| 3 medium tomatoes, seeded and cut into chunks | Tomatoes · red · ripe · canned · packed in tomato juice - 3 medium |
| 5 ounces Queso fresco, Queso Panela, fresh Mozzarella or other mild farmer's cheese, cut into 1/4-inch to 1/2-inch cubes | Cheese · fresh · queso fresco - 142 g |
| 1 jalapeño, seeded and finely chopped | Peppers · jalapeno · raw - 1 pepper |
| 1/4 cup chopped cilantro, including tender stems, packed | Coriander (cilantro) leaves · raw - 0.25 cup |
| 3 Tbsp olive oil | Oil · olive · salad or cooking - 3 tbsp |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.