Your Recipe

Quinoa Burrito Bowls

Zutat  Menge  Kalorien 
Paprika, roh, grün, süß 119g 24kcal
Schwarze Bohnen 258g 341kcal
Quinoa 170g 204kcal
Speisesalz 3g 0kcal
Olivenöl 4g 35kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 55g 24kcal
Kreuzkümmel, gemahlen 2g 8kcal
Sauce, Salsa, servierfertig 260g 75kcal

Recipe Tags:

Alkaline Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
4 g extra-virgin olive oil
55 g red onion , diced
119 g bell pepper , diced
3 g salt
2 g ground cumin
170 g quinoa , rinsed well
260 g prepared salsa
237 ml water
258 g cooked black beans , or 1 (15 oz.) can, drained and rinsed
Optional toppings: Avocado , guacamole, fresh cilantro, green onions, salsa, lime wedges, shredded lettuce
INSTRUCTIONS
Heat the oil in the bottom of the Instant Pot, using the "Saute" setting. Saute the onions and peppers until start to soften, about 5 to 8 minutes, then add in cumin and salt and saute another minute. Turn of the Instant Pot for a moment.
Add in the quinoa and water and stir well, making sure to scrape the bottom of the pot with a wooden spoon, to make sure nothing is stuck to the bottom. (This will trigger a burn error.) Add the salsa and beans on top without stirring again. Secure the lid and move the steam release valve to "Sealing."
Press the Rice button (which cooks at LOW pressure for 12 minutes) or press the Manual or Pressure Cook button, and cook at high pressure for 1 minute. Let the pressure naturally release for 15 minutes when the cooking cycle is complete, to let the quinoa finish cooking, without burning to the bottom of the pot. When the screen reads L0:15, move the steam release valve to Venting to release any remaining pressure.
When the floating valve in the lid has dropped, it's safe to remove the lid. Fluff the quinoa with a fork, then serve warm with any toppings you love, such as avocado, diced onions, salsa, and shredded lettuce.
Leftovers can be stored in an airtight container in the fridge for up to a week. You can quickly reheat on the stove top, or serve cold!


Nährwertangaben 
Portionsgröße  218 g | ml
Menge pro Portion  178
744
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 2.5g 3%
Gesättigte Fettsäuren  0.4g 2%
Natrium 758mg 33%
Gesamte Kohlenhydrate  32g 11%
Ballaststoffe  8.9g 32%
Zucker  4.7g
Protein  9.1g 18%
Vitamin D 0mcg 0%
Kalzium 54mg 4%
Eisen  2.7mg 15%
Kalium 569mg 12%
* 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 20.625 mcg 2%
Thiamin [B1] 0.244 mg 20%
Riboflavin [B2] 0.116 mg 9%
Niacin [B3] 1.376 mg 9%
Pantothensäure [B5] 0.315 mg 6%
Vitamin B6 0.277 mg 16%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 119.58 mcg 0%
Vitamin C 26.306 mg 29%
Vitamin D 0 mcg 0%
Vitamin E 1.932 mg 13%
Vitamin K 7.754 mcg 6%
Betain 0.031 mg 0%
Cholin 40.885 mg 7%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  31.6 g 11%
Sugars 4.7 g 9%
Ballaststoffe  8.9 g 32%
Carbohydrate 25.7 g 0%
Netto-Kohlenhydrate 26.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.328 g 0%
Arginin 0.507 g 0%
Asparaginsäure 0.903 g 0%
Cystein 0.092 g 0%
Glutaminsäure 1.176 g 0%
Glycin 0.324 g 0%
Histidin 0.216 g 0%
Isoleucin 0.326 g 0%
Leucin 0.578 g 0%
Lysin 0.505 g 0%
Methionin 0.129 g 0%
Phenylalanin 0.415 g 0%
Prolin 0.352 g 0%
Serin 0.402 g 0%
Threonin 0.307 g 0%
Tryptophan 0.093 g 0%
Tyrosin 0.2 g 0%
Valin 0.389 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 54.3 mg 4%
Kupfer 0.3 mg 33%
Fluorid 0.61 mcg 0%
Eisen  2.73 mg 15%
Magnesium 88.43 mg 21%
Mangan 0.7 mg 30%
Phosphor 190.43 mg 15%
Kalium 568.99 mg 12%
Selen 2.64 mcg 5%
Natrium 758.35 mg 33%
Zink 1.39 mg 13%
andere
Nährstoff Menge  DV
Wasser 171.178 g 0%
Asche 3.592 g 0%