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Mixed Legume Salad Calories
Rich in protein and fiber, assorted legumes blend
CALORIES
GI
POTASSIUM
FIBER
Mixed Legume Salad Nutrition Facts
Selected: 100 g
135
KCAL / 100G
Carbs
22g
· 68%
Protein
7.5g
· 23%
Fat
1.2g
· 9%
Fiber
7.8g
Mixed Legume Salad Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
Folate
55µg · 14% DV
B5
0.4mg · 8% DV
B6
0.13mg · 8% DV
Minerals
Phosphorus
110mg · 16% DV
Iron
2mg · 11% DV
Magnesium
38mg · 9% DV
Zinc
1mg · 9% DV
Mixed Legume Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mixed Legume Salad 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 Mixed Legume Salad Contain Allergens?
No known major allergens
Which Diets Is Mixed Legume Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mixed Legume Salad Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Mixed Legume Salad
Mixed Legume Salad — Frequently Asked Questions
Can mixed legume salad be made a day ahead?
Yes. Keep the dressing separate or add it shortly before serving to help the vegetables stay crisp and prevent the salad from becoming watery.
How long does mixed legume salad last in the fridge?
Stored in an airtight container, it generally keeps for 3 to 4 days in the refrigerator. Versions made with mayonnaise, yogurt, or delicate fresh herbs are best eaten sooner.
Is mixed legume salad healthy when made with canned beans?
It can be. Canned legumes are convenient and nutritious; rinsing them thoroughly before use can reduce excess sodium.
Why can mixed legume salad cause gas?
Legumes contain fermentable carbohydrates that gut bacteria break down, which can lead to gas and bloating. Increasing portions gradually, soaking and cooking dried legumes well, and rinsing canned ones may help.
How can I make mixed legume salad easier to digest?
For dried legumes, discard the soaking water, cook them in fresh water, and make sure they are fully tender. Cumin, ginger, fennel, or fresh mint may also make the dish more comfortable for some people.
What dressing goes well with mixed legume salad?
Olive oil, lemon juice, vinegar, garlic, tahini, and pomegranate molasses all pair well with legumes. Adding vitamin C-rich foods such as lemon, peppers, tomatoes, or parsley can support absorption of plant-based iron.
Is mixed legume salad filling enough for a main meal?
It can work as a light main meal, but adding whole-grain bread, bulgur, avocado, or olive oil can make it more satisfying. Pairing legumes with grains also helps complement their protein quality.
Is mixed legume salad better before or after a workout?
Because it is high in fibre, it may feel heavy immediately before intense exercise for some people. It is often more comfortable 2 to 3 hours before training, or after training alongside a grain or other carbohydrate food.
Does lemon really help the body absorb iron from legumes?
Yes. Vitamin C from lemon can help improve absorption of the plant-based iron in legumes. Having tea or coffee away from the meal may also be helpful for iron absorption.
Who should be careful with mixed legume salad?
People with irritable bowel syndrome, active digestive sensitivity, or frequent bloating from legumes may do better with small portions at first. Anyone following potassium or phosphorus restrictions for kidney disease should seek individual advice on portion size.
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Nutrition data compiled from USDA FoodData Central and scientific sources.