Bean Salad Quinoa

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
80%
Bean Salad Quinoa
45 min.
4
319kcal

Suggestions


Are you looking for a vibrant and nutritious dish that’s perfect for any occasion? Look no further than our delightful Bean Salad Quinoa! This recipe is not only a feast for the eyes with its colorful ingredients, but it also packs a powerful punch of health benefits. With a health score of 80, this salad is a fantastic choice for anyone seeking a vegetarian, vegan, gluten-free, and dairy-free option that doesn’t compromise on flavor.

Ready in just 45 minutes, this dish serves four and is ideal as a side or a light meal. Each serving contains a satisfying 319 calories, making it a guilt-free addition to your dining table. The combination of protein-rich cannellini beans and nutrient-dense red quinoa ensures that you’re fueling your body with wholesome goodness. Plus, the fresh diced plum tomatoes and minced red onion add a refreshing crunch, while the extra-virgin olive oil and red wine vinegar provide a zesty finish that ties all the flavors together.

Whether you’re hosting a gathering or simply looking to elevate your meal prep, this Bean Salad Quinoa is sure to impress. It’s not just a dish; it’s a celebration of health and taste that everyone will love. Dive into this delicious recipe and enjoy the benefits of a truly healthy lifestyle!

Ingredients

  • 15 ounce .5 can cannellini beans unsalted rinsed drained canned
  • 0.3 teaspoon kosher salt 
  • tablespoon olive oil extra-virgin
  •  plum tomatoes diced
  • cup quinoa red
  • 0.3 cup onion red minced
  • teaspoons red wine vinegar 
  • 1.7 cups water 

Equipment

  • sauce pan

Directions

  1. Bring 1 2/3 cups water and quinoa to a boil in a medium saucepan. Reduce heat to low, and simmer 12 minutes or until quinoa is tender; drain.
  2. Add onion, vinegar, olive oil, kosher salt, cannellini beans, and tomatoes, stirring to combine.

Nutrition Facts

Calories319kcal
Protein17.5%
Fat18.03%
Carbs64.47%

Properties

Glycemic Index
24
Glycemic Load
5.93
Inflammation Score
-7
Nutrition Score
18.179130533467%

Flavonoids

Naringenin
0.21mg
Luteolin
0.01mg
Isorhamnetin
0.5mg
Kaempferol
0.09mg
Myricetin
0.04mg
Quercetin
2.21mg

Nutrients percent of daily need

Calories:319.06kcal
15.95%
Fat:6.46g
9.94%
Saturated Fat:0.88g
5.48%
Carbohydrates:51.96g
17.32%
Net Carbohydrates:43.34g
15.76%
Sugar:1.55g
1.72%
Cholesterol:0mg
0%
Sodium:160.13mg
6.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.1g
28.21%
Manganese:1.46mg
73.12%
Folate:153.85µg
38.46%
Magnesium:143.54mg
35.89%
Fiber:8.62g
34.48%
Phosphorus:301.71mg
30.17%
Iron:5.27mg
29.27%
Copper:0.54mg
26.8%
Potassium:812.01mg
23.2%
Vitamin B1:0.27mg
18.08%
Zinc:2.59mg
17.26%
Vitamin E:2.55mg
17%
Vitamin B6:0.32mg
16.18%
Vitamin B2:0.18mg
10.77%
Calcium:106.36mg
10.64%
Selenium:5.36µg
7.66%
Vitamin K:7.68µg
7.31%
Vitamin C:5.01mg
6.08%
Vitamin B5:0.56mg
5.65%
Vitamin A:264.38IU
5.29%
Vitamin B3:0.96mg
4.81%
Source:My Recipes