Your Recipe

Mexican Quinoa

Ingrédient Quantité Calories
Black Beans,boiled without salt 425g 561kcal
Quinoa 200g 240kcal
Cumin, moulu 6g 23kcal
Maïs doux, blanc, en conserve, grains entiers, solides égouttés 174g 117kcal
Sauce, salsa, prête à servir 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.

Valeurs nutritives
Taille des portions 258 g | ml
Quantité par portion 251
1052
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 2.5g 3%
Gras saturés 0.4g 2%
Sodium 498mg 22%
Total des glucides 46g 17%
Fibres alimentaires 13g 46%
Sucre 5g
Protéine 14g 27%
Vitamine D 0mcg 0%
Calcium 69mg 5%
Fer 4.3mg 24%
Potassium 703mg 15%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 13.955 mcg 2%
Thiamine [B1] 0.358 mg 30%
Riboflavine [B2] 0.179 mg 14%
Niacine [B3] 1.865 mg 12%
Acide pantothénique [B5] 0.46 mg 9%
Vitamine B6 0.255 mg 15%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 198.688 mcg 0%
Vitamine C 1.972 mg 2%
Vitamine D 0 mcg 0%
Vitamine E 2.052 mg 14%
Vitamine K 6.017 mcg 5%
Bétaïne 0 mg 0%
Choline 61.483 mg 11%
Carbohydrates
nutriment Quantité DV
Total des glucides 46.5 g 17%
Sugars 5 g 10%
Fibres alimentaires 12.7 g 46%
Carbohydrate 35.8 g 0%
Glucides nets 41.5g
acides aminés
nutriment Quantité DV
Alanine 0.567 g 0%
Arginine 0.795 g 0%
Acide aspartique 1.386 g 0%
Cystéine 0.149 g 0%
Acide glutamique 1.922 g 0%
Glycine 0.512 g 0%
Histidine 0.353 g 0%
Isoleucine 0.525 g 0%
Leucine 1.007 g 0%
Lysine 0.859 g 0%
Méthionine 0.212 g 0%
Phénylalanine 0.648 g 0%
Proline 0.644 g 0%
Sérine 0.655 g 0%
Thréonine 0.492 g 0%
Tryptophane 0.147 g 0%
Tyrosine 0.345 g 0%
Valine 0.632 g 0%
Minéraux
nutriment Quantité DV
Calcium 69.41 mg 5%
Cuivre 0.38 mg 43%
Fluorure 0 mcg 0%
Fer 4.33 mg 24%
Magnésium 126 mg 30%
Manganèse 0.93 mg 40%
Phosphore 270.89 mg 22%
Potassium 702.8 mg 15%
Sélénium 3.57 mcg 6%
Sodium 497.97 mg 22%
Zinc 2.05 mg 19%
autres
nutriment Quantité DV
Eau 191.833 g 0%
Cendres 3.393 g 0%