Your Recipe

Mexican Quinoa (Vegan, Gluten-Free)

Složka Množství Kalorie
Avokádo 150g 240kcal
Limeta 8g 2kcal
Kukuřice 400g 344kcal
Černé fazole 255g 337kcal
Quinoa 185g 222kcal
Česnek 3g 4kcal
Olivový olej 14g 124kcal
Kmín celý 1.05g 4kcal
Zeleninový vývar 240g 12kcal
Rajčata, červená, zralá, konzervovaná, v rajčatové šťávě 225g 36kcal
Papriky, jalapeno, syrové 14g 4kcal

Recipe Instructions:

Ingredients
1 tablespoon olive oil
1 clove garlic, minced
1/2 teaspoon cumin
1 cup quinoa
1 cup water - (or vegetable broth)
1 can black beans - drained and rinsed (15-ounce)
1 can chopped tomatoes - (15-ounce)
1 cup corn - (frozen, canned, or roasted)
1 jalapeno - sliced
A pinch of salt - to taste
1 lime - cut into wedges
1 avocado
Some chopped fresh cilantro leaves
Instructions
Heat the olive oil in a large pan or skillet to medium-high heat.
Add the minced garlic and cumin. Stir for about 1 minute.
Add the drained and rinsed black beans, chopped tomatoes, corn, chopped jalapenos, and quinoa, and stir well. After about a minute, add the cup of water and season with salt.
Bring to a boil, cover, reduce the heat and simmer for around 20 minutes (until the quinoa is cooked).
In the meantime, dice the avocado.
After 20 minutes, remove the pan from the heat, and let it rest, still covered for 5 minutes.
Add the fresh chopped cilantro and the diced avocado and stir well.
Serve with lime wedges.

nutriční údaje
Velikost porce 374 g | ml
Množství na porci 332
1390
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 12g 15%
Nasycené tuky 1.8g 9%
Sodík 265mg 12%
Sacharidy celkem 50g 18%
Vláknina 13g 45%
Cukr 9.1g
Bílkoviny 12g 25%
Vitamin D 0mcg 0%
Vápník 57mg 4%
Železo 3.3mg 19%
Draslík 895mg 19%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 32.173 mcg 4%
Thiamin [B1] 0.728 mg 61%
Riboflavin [B2] 0.241 mg 19%
Niacin [B3] 3.467 mg 22%
Kyselina pantotenová [B5] 1.514 mg 30%
Vitamin B6 0.383 mg 23%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 192.441 mcg 0%
Vitamin C 22.865 mg 25%
Vitamin D 0 mcg 0%
Vitamin E 2.667 mg 18%
Vitamin K 14.955 mcg 12%
Betain 0.379 mg 0%
Cholin 64.139 mg 12%
Carbohydrates
živina Množství DV
Sacharidy celkem 50.2 g 18%
Sugars 9.1 g 18%
Vláknina 12.6 g 45%
Carbohydrate 47.4 g 0%
Čisté sacharidy 41.1g
aminokyseliny
živina Množství DV
Alanin 0.677 g 0%
Arginin 0.689 g 0%
Kyselina asparagová 1.269 g 0%
Cystein 0.131 g 0%
kyselina glutamová 2.133 g 0%
Glycin 0.499 g 0%
Histidin 0.333 g 0%
Izoleucin 0.496 g 0%
Leucin 0.991 g 0%
Lysin 0.702 g 0%
Metionin 0.216 g 0%
Fenylalanin 0.594 g 0%
Prolin 0.689 g 0%
Serin 0.599 g 0%
Treonin 0.48 g 0%
Tryptofan 0.128 g 0%
Tyrosin 0.35 g 0%
Valin 0.618 g 0%
Minerály
živina Množství DV
Vápník 56.85 mg 4%
Měď 0.38 mg 43%
Fluorid 5.49 mcg 0%
Železo 3.34 mg 19%
Hořčík 130.12 mg 31%
Mangan 0.86 mg 37%
Fosfor 283.14 mg 23%
Draslík 895.03 mg 19%
Selen 3.35 mcg 6%
Sodík 264.57 mg 12%
Zinek 2.03 mg 18%
další
živina Množství DV
Voda 296.098 g 0%
Popel 3.19 g 0%