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Mexican Quinoa

Složka Množství Kalorie
černé fazole, vařené bez soli 425g 561kcal
Quinoa 200g 240kcal
Kmín, mletý 6g 23kcal
Kukuřice sladká, konzervovaná 174g 117kcal
Omáčka, salsa 226g 66kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients

1 cup fresh or frozen corn kernels
1 15 oz can organic black beans
3 cups cooked white quinoa from 1 cup uncooked
1 tablespoon ground cumin
1 cup jarred salsa
Cilantro to garnish optional

Instructions
Preheat a large skillet over medium heat. Add corn and black beans and cook until corn is tender, about 3 minutes.
Add quinoa and cumin and stir to combine. Cook until quinoa is hot and begins to get a little crunchy, stirring constantly, about 3 minutes.
Stir in salsa and cook until everything is combined and quinoa begins to dry out a little more, about 2 minutes.
Remove from heat and let cool for 5 - 10 minutes, then fluff with a fork and serve.
Garnish with cilantro is optional.

nutriční údaje
Velikost porce 258 g | ml
Množství na porci 251
1052
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 2.5g 3%
Nasycené tuky 0.4g 2%
Sodík 498mg 22%
Sacharidy celkem 46g 17%
Vláknina 13g 46%
Cukr 5g
Bílkoviny 14g 27%
Vitamin D 0mcg 0%
Vápník 69mg 5%
Železo 4.3mg 24%
Draslík 703mg 15%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
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Vitamin
živina Množství DV
Vitamin A 13.955 mcg 2%
Thiamin [B1] 0.358 mg 30%
Riboflavin [B2] 0.179 mg 14%
Niacin [B3] 1.865 mg 12%
Kyselina pantotenová [B5] 0.46 mg 9%
Vitamin B6 0.255 mg 15%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 198.688 mcg 0%
Vitamin C 1.972 mg 2%
Vitamin D 0 mcg 0%
Vitamin E 2.052 mg 14%
Vitamin K 6.017 mcg 5%
Betain 0 mg 0%
Cholin 61.483 mg 11%
Carbohydrates
živina Množství DV
Sacharidy celkem 46.5 g 17%
Sugars 5 g 10%
Vláknina 12.7 g 46%
Carbohydrate 35.8 g 0%
Čisté sacharidy 41.5g
aminokyseliny
živina Množství DV
Alanin 0.567 g 0%
Arginin 0.795 g 0%
Kyselina asparagová 1.386 g 0%
Cystein 0.149 g 0%
kyselina glutamová 1.922 g 0%
Glycin 0.512 g 0%
Histidin 0.353 g 0%
Izoleucin 0.525 g 0%
Leucin 1.007 g 0%
Lysin 0.859 g 0%
Metionin 0.212 g 0%
Fenylalanin 0.648 g 0%
Prolin 0.644 g 0%
Serin 0.655 g 0%
Treonin 0.492 g 0%
Tryptofan 0.147 g 0%
Tyrosin 0.345 g 0%
Valin 0.632 g 0%
Minerály
živina Množství DV
Vápník 69.41 mg 5%
Měď 0.38 mg 43%
Fluorid 0 mcg 0%
Železo 4.33 mg 24%
Hořčík 126 mg 30%
Mangan 0.93 mg 40%
Fosfor 270.89 mg 22%
Draslík 702.8 mg 15%
Selen 3.57 mcg 6%
Sodík 497.97 mg 22%
Zinek 2.05 mg 19%
další
živina Množství DV
Voda 191.833 g 0%
Popel 3.393 g 0%