Kitchen Confidante Quinoa Black Bean & Corn Salad Recipe

Total time: 15 minutes

Keto Friendliness Gauge

Net Carbs are 9% of calories per serving, at 24g per serving. This food is keto-friendly.

How keto-friendly is Kitchen Confidante Quinoa Black Bean & Corn Salad? 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.

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Explore Nutritional Insights

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Keto & Health Insights for Kitchen Confidante Quinoa Black Bean & Corn Salad Recipe

  • Net Carbs are 9% of calories per serving, at 24g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always 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 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.

Kitchen Confidante Quinoa Black Bean & Corn Salad Recipe Nutrition Label

Nutrition Facts

Serving Size: 10 servings   ( 193 g )
Amount Per Serving
Calories: 260
Total Fat: 12g
Saturated Fat: 2g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 7g
Trans Fat: 0g
Cholesterol: 2mg
Sodium: 161mg
Total Carbohydrates: 30g
Dietary Fiber: 6g
Sugar: 4g
Protein: 8g
Calcium: 56mg Iron: 3mg
Potassium: 500mg Vitamin A: 31mcg
Vitamin C: 11mg Vitamin D: 0mcg

Ingredients

  • For the quinoa:
  • 1 cup quinoa
  • 1 tablespoon olive oil
  • 2 large shallots, minced
  • 1 cup water
  • 2 medium zucchini, cut into 1/2 inch pieces (optional)
  • 2 cups corn kernels (fresh or frozen)
  • For the salad and dressing:
  • 1 14 oz can black beans, drained
  • 1/2 cup sunflower seeds
  • 2 tablespoons lemon juice
  • 2 tablespoons sherry vinegar
  • 1 tablespoon minced shallot
  • 1 tablespoon dijon mustard
  • 1/2 cup chopped mint leaves
  • 1/4 cup chopped cilantro leaves
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1/3 cup olive oil
  • 1/4 cup goat cheese, crumbled
  • Arugula (optional)

Instructions

Visit Kitchen Confidante's website to view the recipe instructions. (Via Edamam)