Serious Eats Ensalada Miraflores (corn, Bean, And Cheese Salad) From 'ceviche: Peruvian Kitchen' Recipe

Total time: 30 minutes

Keto Friendliness Gauge

Net Carbs are 6% of calories per serving, at 31g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is Serious Eats Ensalada Miraflores (corn, Bean, And Cheese Salad) From 'ceviche: Peruvian Kitchen'? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

Learn more about the keto diet

Explore Nutritional Insights

Click on the icon to expand each section below

Keto & Health Insights for Serious Eats Ensalada Miraflores (corn, Bean, And Cheese Salad) From 'ceviche: Peruvian Kitchen' Recipe

  • Net Carbs are 6% of calories per serving, at 31g per serving. This food is a little higher than what's considered keto-friendly but it falls within a range that won't kick you out of ketosis. Take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 43%. At 1000mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Serious Eats Ensalada Miraflores (corn, Bean, And Cheese Salad) From 'ceviche: Peruvian Kitchen' Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 431 g )
Amount Per Serving
Calories: 544
Total Fat: 37g
Saturated Fat: 12g
Polyunsaturated Fat: 4g
Monounsaturated Fat: 18g
Trans Fat: 0g
Cholesterol: 51mg
Sodium: 1000mg
Total Carbohydrates: 38g
Dietary Fiber: 7g
Sugar: 13g
Protein: 20g
Calcium: 334mg Iron: 3mg
Potassium: 1011mg Vitamin A: 195mcg
Vitamin C: 45mg Vitamin D: 1mcg

Ingredients

  • 3 ears choclo or other corn
  • 1 tablespoon olive oil
  • 3 1/2 ounces (100 g) bacon lardons
  • 1 (7 ounce/200 g) can butter beans, drained and rinsed
  • 1 large red onion, cut into 3/8 inch (1 cm) dice
  • 4 large tomatoes, seeded and cut into 3/8 inch (1 cm) dice
  • 1/4 rocoto chili, seeded and very finely chopped
  • 7 ounces (200 g) queso fresco or feta cheese, cut into small cubes
  • 1 tablespoon finely chopped flat-leaf parsley
  • Dressing
  • 3 tablespoons extra virgin olive oil
  • 3 tablespoons red wine vinegar
  • A pinch of superfine sugar
  • A squeeze of lime juice
  • Salt and freshly ground black pepper

Instructions

Visit Serious Eats's website to view the recipe instructions. (Via Edamam)