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Mexican Quinoa

Složka Množství Kalorie
černé fazole, vařené bez soli 425.25g 561kcal
Quinoa 170g 204kcal
Kmín, mletý 9.3g 35kcal
Kukuřice sladká, konzervovaná 165g 111kcal
Omáčka, salsa 287.42g 83kcal

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

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 264 g | ml
Množství na porci 249
1040
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 2.5g 3%
Nasycené tuky 0.4g 2%
Sodík 603mg 26%
Sacharidy celkem 46g 17%
Vláknina 13g 46%
Cukr 5.5g
Bílkoviny 14g 27%
Vitamin D 0mcg 0%
Vápník 80mg 6%
Železo 4.8mg 27%
Draslík 744mg 16%
* 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 18.015 mcg 2%
Thiamin [B1] 0.359 mg 30%
Riboflavin [B2] 0.177 mg 14%
Niacin [B3] 2.017 mg 13%
Kyselina pantotenová [B5] 0.486 mg 10%
Vitamin B6 0.275 mg 16%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 195.45 mcg 0%
Vitamin C 2.287 mg 3%
Vitamin D 0 mcg 0%
Vitamin E 2.227 mg 15%
Vitamin K 6.724 mcg 6%
Betain 0 mg 0%
Cholin 61.547 mg 11%
Carbohydrates
živina Množství DV
Sacharidy celkem 45.9 g 17%
Sugars 5.5 g 11%
Vláknina 12.9 g 46%
Carbohydrate 34.2 g 0%
Čisté sacharidy 40.5g
aminokyseliny
živina Množství DV
Alanin 0.55 g 0%
Arginin 0.767 g 0%
Kyselina asparagová 1.356 g 0%
Cystein 0.143 g 0%
kyselina glutamová 1.87 g 0%
Glycin 0.494 g 0%
Histidin 0.342 g 0%
Izoleucin 0.512 g 0%
Leucin 0.981 g 0%
Lysin 0.837 g 0%
Metionin 0.204 g 0%
Fenylalanin 0.632 g 0%
Prolin 0.62 g 0%
Serin 0.64 g 0%
Treonin 0.481 g 0%
Tryptofan 0.142 g 0%
Tyrosin 0.337 g 0%
Valin 0.616 g 0%
Minerály
živina Množství DV
Vápník 80.37 mg 6%
Měď 0.39 mg 43%
Fluorid 0 mcg 0%
Železo 4.82 mg 27%
Hořčík 126.27 mg 30%
Mangan 0.93 mg 40%
Fosfor 267.73 mg 21%
Draslík 744.13 mg 16%
Selen 3.52 mcg 6%
Sodík 603.4 mg 26%
Zinek 2.03 mg 18%
další
živina Množství DV
Voda 198.421 g 0%
Popel 3.749 g 0%