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Legume and quinoa salad mix Calories
A fiber-rich, plant-protein blend of red kidney beans, black-eyed peas, mung beans, and cooked quinoa.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Legume and quinoa salad mix (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 41.4 g of carbs, 11.7 g of protein, 2.7 g of fat and 9.9 g of fiber. Its 0.5 mg of Copper covers 50% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Legume and quinoa salad mix Nutrition Facts
Selected: 1 cup (medium) · 180 g
234
KCAL / 180G
Carbs
41.4g
· 15% DV
Protein
11.7g
· 23% DV
Fat
2.7g
· 3% DV
Fiber
9.9g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 20% · Fat 10%
Legume and quinoa salad mix nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 41.4 g | 15% |
| Fiber | 9.9 g | 35% |
| Protein | 11.7 g | 23% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Legume and quinoa salad mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 234 kcal |
| 1 tablespoon (small) | 15 g | 20 kcal |
| 2 tablespoon (medium) | 30 g | 39 kcal |
| 0.25 cup (small) | 45 g | 59 kcal |
| ½ cup (medium) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (medium) | 150 g | 195 kcal |
| 1 serving (large) | 220 g | 286 kcal |
| 1.5 cup (large) | 270 g | 351 kcal |
| 1 bottle (large) | 300 g | 390 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Legume and quinoa salad mix
What is in a legume and quinoa salad mix?
A legume and quinoa salad mix contains red kidney beans, black-eyed peas, mung beans, and cooked quinoa. The combination brings together several legumes with quinoa, so each spoonful has a mix of soft and slightly firm textures.
How do you season a legume and quinoa salad mix?
A legume and quinoa salad mix works well with lemon juice, olive oil, salt, and black pepper. Cumin, chopped parsley, scallions, or a little vinegar can add extra flavor without overwhelming the beans.
Is a legume and quinoa salad mix served cold or warm?
A legume and quinoa salad mix is usually served chilled or at room temperature. Cool the cooked ingredients before adding fresh herbs; for a warm bowl, heat the legumes and quinoa first and add leafy greens afterward.
Can you meal-prep a legume and quinoa salad mix?
Yes, a legume and quinoa salad mix is convenient for meal prep. Store the cooked mixture in a sealed container in the refrigerator, and keep dressing and delicate greens separate until you are ready to eat.
Can a legume and quinoa salad mix replace meat in a meal?
Yes, a legume and quinoa salad mix can be the protein-rich centerpiece of a meat-free meal. Add vegetables and a flavorful dressing; if you need a higher-protein meal, pair it with another protein-rich food.
What goes well with a legume and quinoa salad mix?
A legume and quinoa salad mix pairs well with roasted vegetables, leafy greens, or a yogurt-based sauce. It can also be served alongside soup or grilled vegetables as part of a larger meal.
How do you cook the beans for a legume and quinoa salad mix?
Cook the beans for a legume and quinoa salad mix until fully tender, following the directions for each variety. If using canned beans, drain and rinse them before mixing; never use raw or undercooked kidney beans.
Should you rinse quinoa for a legume and quinoa salad mix?
Yes, rinse quinoa for a legume and quinoa salad mix under running water in a fine-mesh strainer before cooking. Rinsing helps remove saponins on the surface, which can give quinoa a bitter or soapy taste.
Can you freeze a legume and quinoa salad mix?
Yes, you can freeze a legume and quinoa salad mix, though the texture may become softer after thawing. Freeze the cooked mixture without fresh greens or dressing, in an airtight container, and thaw it in the refrigerator.
Does a legume and quinoa salad mix help keep blood sugar steady?
A legume and quinoa salad mix provides fiber and carbohydrates, and its legumes can slow digestion compared with a meal made mostly of refined starch. People managing diabetes should consider the portion and the rest of the meal as well.
Legume and quinoa salad mix Vitamins & Minerals
Vitamins
Folate
153µg · 38% DV
B1
0.22mg · 18% DV
B6
0.31mg · 18% DV
Biotin
4.5µg · 15% DV
Minerals
Copper
0.45mg · 50% DV
Manganese
0.99mg · 43% DV
Phosphorus
225mg · 32% DV
Magnesium
94mg · 22% DV
Potassium ⭐
441mg · 13% DV
Sodium
7.2mg · 0% DV
Legume and quinoa salad mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Legume and quinoa salad mix
To burn the 234 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Legume and quinoa salad mix?
Legume and quinoa salad mix brings together red kidney beans, black-eyed peas, mung beans and cooked quinoa. It is a contemporary combination rather than a dish tied to one particular regional tradition; quinoa itself has roots in the Andes, while the beans add a familiar, hearty base.
The beans are tender and substantial, with quinoa lending a light, slightly nutty bite. Serve it chilled or at room temperature, tossed with herbs, lemon and olive oil for a filling lunch or a side at a barbecue. It offers fibre and plant protein, with relatively little fat. For a lighter version, use a modest amount of dressing and add crunchy vegetables such as cucumber or peppers.
How Nutritious Is Legume and quinoa salad mix?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Legume and quinoa salad mix Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Legume and quinoa salad mix Contain Allergens?
No known major allergens
Which Diets Is Legume and quinoa salad mix Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Legume and quinoa salad mix Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.63g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 7.1:1
Above the ideal 4:1 (7.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.