Spicy Salad with Kidney Beans, Cheddar, and Nuts

Vegetarian
Gluten Free
Very Healthy
Health score
78%
Spicy Salad with Kidney Beans, Cheddar, and Nuts
10 min.
1
719kcal

Suggestions

This spicy salad is a flavor-packed, nutritious, and satisfying meal that comes together in just 10 minutes. It's a great option for a quick and easy lunch or a healthy side dish. The combination of kidney beans, cheddar cheese, nuts, and a tangy dressing creates a delicious and hearty salad. The kidney beans provide a good source of plant-based protein and fiber, while the cheddar cheese adds a creamy texture and a sharp flavor. The nuts bring a satisfying crunch and healthy fats to the dish. The mixed greens provide a nutritious base, and the sun-dried tomatoes add a burst of flavor. The simple dressing made with olive oil, balsamic vinegar, and a dash of hot sauce ties all the flavors together. This salad is not only tasty but also very healthy, with a good balance of protein, fat, and carbohydrates. It's gluten-free and vegetarian-friendly, making it a great option for those with dietary restrictions. The best part? You can easily customize it by adding your favorite vegetables or spices to make it even more nutritious and flavorful.

Ingredients

  • 15 grams almonds 
  • 0.5  avocado 
  • ml balsamic vinegar 
  • 30 grams cheddar cheese 
  • 113 grams kidney beans cooked
  • 150 grams the salad mixed
  • 10 ml olive oil 
  • 15 grams roasted cashews salted
  •  sun-dried olives 
  • dashes all the tabasco sauce you handle ( if you like it hot!)

Equipment

  • bowl

Directions

  1. Rinse and drain the kidney beans, cut the sundried tomatoes, and tear the slice of cheese into small pieces.
  2. Put the mixed greens in a bowl and top with kidney beans, sundried tomatoes, cheddar cheese, and nuts.
  3. Mix together the olive oil, balsamic vinegar, and hot sauce in a small bowl.
  4. Pour the dressing over the salad.
  5. Fast, easy, and healthy-- one of my favorite lunches!

Nutrition Facts

Calories719kcal
Protein14.15%
Fat58.75%
Carbs27.1%

Properties

Glycemic Index
188.29
Glycemic Load
7.5
Inflammation Score
-10
Nutrition Score
38.485652173913%

Flavonoids

Cyanidin
0.7mg
Catechin
0.19mg
Epigallocatechin
0.39mg
Epicatechin
0.46mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.04mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.4mg
Kaempferol
0.18mg
Myricetin
0.37mg
Quercetin
7.76mg

Nutrients percent of daily need

Calories:719.45kcal
35.97%
Fat:49.33g
75.89%
Saturated Fat:11.22g
70.11%
Carbohydrates:51.2g
17.07%
Net Carbohydrates:33.28g
12.1%
Sugar:4.84g
5.38%
Cholesterol:30mg
10%
Sodium:351.63mg
15.29%
Protein:26.74g
53.48%
Folate:309.79µg
77.45%
Manganese:1.45mg
72.64%
Fiber:17.91g
71.65%
Vitamin C:47.92mg
58.09%
Phosphorus:569.56mg
56.96%
Copper:1.1mg
54.75%
Vitamin E:7.63mg
50.88%
Magnesium:192.51mg
48.13%
Potassium:1562.23mg
44.64%
Vitamin A:2186.76IU
43.74%
Vitamin K:43.74µg
41.66%
Iron:6.78mg
37.66%
Vitamin B2:0.62mg
36.72%
Calcium:328.36mg
32.84%
Zinc:4.66mg
31.07%
Vitamin B6:0.61mg
30.36%
Vitamin B1:0.38mg
25.59%
Vitamin B5:2.29mg
22.85%
Vitamin B3:4.36mg
21.79%
Selenium:13.44µg
19.2%
Vitamin B12:0.32µg
5.3%
Vitamin D:0.18µg
1.2%