Hvor mange kalorier er der i Quinoa and Black Bean Salad?

En portion har 173 kcal. Opskriften giver 6 portioner (1 cup (254g) hver).

Hvor meget protein er der i Quinoa and Black Bean Salad?

7 g protein pr. portion med 27 g kulhydrat og 5 g fedt.

Hvad skal jeg bruge til Quinoa and Black Bean Salad?

14 ingredienser: 1/2 cup quinoa (dry), 1 1/2 cups water, 1 1/2 tablespoons olive oil, 3 teaspoons lime juice, 1/4 teaspoon cumin og 1/4 teaspoon coriander (ground, dried cilantro seeds) ….

Quinoa and Black Bean Salad

Name: Quinoa and Black Bean Salad
Yield: 6 servings
Ingredients: 1/2 cup quinoa (dry); 1 1/2 cups water; 1 1/2 tablespoons olive oil; 3 teaspoons lime juice; 1/4 teaspoon cumin; 1/4 teaspoon coriander (ground, dried cilantro seeds); 2 tablespoons cilantro (chopped); 2 scallions (medium, minced); 1 can black beans, low-sodium (15.5 ounce can, rinsed and drained); 2 cups tomato (chopped); 1 red bell pepper (medium, chopped); 1 green bell pepper (medium, chopped); 2 green chiles (minced, to taste); black pepper (to taste)

Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.

Quinoa (pronounced "KEEN-wah") is a whole grain with origins in South America. It is combined in this recipe with black beans, savory vegetables, and spices .

173kcal pr. portion

7 gprotein

27 gkulhydrat

5 gfedt

6portioner (1 cup (254g))

Ingredienser

1/2 cup quinoa (dry) næringsindhold
1 1/2 cups water
1 1/2 tablespoons olive oil næringsindhold
3 teaspoons lime juice næringsindhold
1/4 teaspoon cumin
1/4 teaspoon coriander (ground, dried cilantro seeds)
2 tablespoons cilantro (chopped) næringsindhold
2 scallions (medium, minced)
1 can black beans, low-sodium (15.5 ounce can, rinsed and drained) næringsindhold
2 cups tomato (chopped) næringsindhold
1 red bell pepper (medium, chopped) næringsindhold
1 green bell pepper (medium, chopped) næringsindhold
2 green chiles (minced, to taste)
black pepper (to taste) næringsindhold

Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.

Næringsindhold pr. portion

Næringsstof	Pr. portion	% DV
Kalorier	173 kcal
Fedt i alt	5 g	6 %
Mættet fedt	1 g	5 %
Kolesterol	0 mg	0 %
Natrium	112 mg	5 %
Kulhydrat i alt	27 g	10 %
Kostfibre	8 g	29 %
Sukkerarter i alt	4 g
Tilsat sukker	0 g	0 %
Protein	7 g	14 %
D-vitamin	0 µg	0 %
Calcium	50 mg	4 %
Jern	3 mg	17 %
Kalium	554 mg	12 %

Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.

Fremgangsmåde

Wash hands with soap and water.
Rinse the quinoa in cold water. Boil water in a saucepan, and then add the quinoa.
Return to boil, and then simmer until the water is absorbed, 10 to 15 minutes. Cool for 15 minutes.
While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, chopped cilantro, and scallions in a small bowl, and set aside.
Combine chopped vegetables with the black beans in a large bowl, and set aside.
Once quinoa has cooled, combine all ingredients and mix well.
Cover and refrigerate until ready to serve.

Noter

Learn more about: Herbs Onions Tomatoes Bell Peppers

Kilde

Delicious Heart-Healthy Latino Recipes/ Platillos Latinos Sabrosos y Saludables US Department of Health and Human Services National Heart, Lung, and Blood Institute

Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/quinoa-and-black-bean-salad, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.

Generel ernæringsinformation, ikke medicinsk rådgivning.