Your Recipe

Mexican Quinoa (Vegan, Gluten-Free)

Zutat  Menge  Kalorien 
Avocado 150g 240kcal
Limette 8g 2kcal
Mais 400g 344kcal
Schwarze Bohnen 255g 337kcal
Quinoa 185g 222kcal
Knoblauch 3g 4kcal
Olivenöl 14g 124kcal
Kreuzkümmel 1.05g 4kcal
Gemüsebrühe[pl:]Bulion warzywny 240g 12kcal
Tomaten, rot, reif, aus der Dose, verpackt in Tomatensaft 225g 36kcal
Paprika, Jalapeno, roh 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.

Nährwertangaben 
Portionsgröße  374 g | ml
Menge pro Portion  332
1390
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 12g 15%
Gesättigte Fettsäuren  1.8g 9%
Natrium 265mg 12%
Gesamte Kohlenhydrate  50g 18%
Ballaststoffe  13g 45%
Zucker  9.1g
Protein  12g 25%
Vitamin D 0mcg 0%
Kalzium 57mg 4%
Eisen  3.3mg 19%
Kalium 895mg 19%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.514 mg 30%
Vitamin B6 0.383 mg 23%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  50.2 g 18%
Sugars 9.1 g 18%
Ballaststoffe  12.6 g 45%
Carbohydrate 47.4 g 0%
Netto-Kohlenhydrate 41.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.677 g 0%
Arginin 0.689 g 0%
Asparaginsäure 1.269 g 0%
Cystein 0.131 g 0%
Glutaminsäure 2.133 g 0%
Glycin 0.499 g 0%
Histidin 0.333 g 0%
Isoleucin 0.496 g 0%
Leucin 0.991 g 0%
Lysin 0.702 g 0%
Methionin 0.216 g 0%
Phenylalanin 0.594 g 0%
Prolin 0.689 g 0%
Serin 0.599 g 0%
Threonin 0.48 g 0%
Tryptophan 0.128 g 0%
Tyrosin 0.35 g 0%
Valin 0.618 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 56.85 mg 4%
Kupfer 0.38 mg 43%
Fluorid 5.49 mcg 0%
Eisen  3.34 mg 19%
Magnesium 130.12 mg 31%
Mangan 0.86 mg 37%
Phosphor 283.14 mg 23%
Kalium 895.03 mg 19%
Selen 3.35 mcg 6%
Natrium 264.57 mg 12%
Zink 2.03 mg 18%
andere
Nährstoff Menge  DV
Wasser 296.098 g 0%
Asche 3.19 g 0%