Your Recipe

Mexican Quinoa (Vegan, Gluten-Free)

Ingrédient Quantité Calories
Avocats 150g 240kcal
Citron vert / lime 8g 2kcal
Maïs 400g 344kcal
Haricots noirs 255g 337kcal
Quinoa 185g 222kcal
Ail 3g 4kcal
Huile d'olive 14g 124kcal
Graine de cumin 1.05g 4kcal
Bouillon de légumes 240g 12kcal
Tomates, rouges, mûres, en conserve, emballées dans du jus de tomate 225g 36kcal
Poivrons, jalapeno, crus 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.

Valeurs nutritives
Taille des portions 374 g | ml
Quantité par portion 332
1390
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 12g 15%
Gras saturés 1.8g 9%
Sodium 265mg 12%
Total des glucides 50g 18%
Fibres alimentaires 13g 45%
Sucre 9.1g
Protéine 12g 25%
Vitamine D 0mcg 0%
Calcium 57mg 4%
Fer 3.3mg 19%
Potassium 895mg 19%
* 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.
Vitamines
nutriment Quantité DV
Vitamine A 32.173 mcg 4%
Thiamine [B1] 0.728 mg 61%
Riboflavine [B2] 0.241 mg 19%
Niacine [B3] 3.467 mg 22%
Acide pantothénique [B5] 1.514 mg 30%
Vitamine B6 0.383 mg 23%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 192.441 mcg 0%
Vitamine C 22.865 mg 25%
Vitamine D 0 mcg 0%
Vitamine E 2.667 mg 18%
Vitamine K 14.955 mcg 12%
Bétaïne 0.379 mg 0%
Choline 64.139 mg 12%
Carbohydrates
nutriment Quantité DV
Total des glucides 50.2 g 18%
Sugars 9.1 g 18%
Fibres alimentaires 12.6 g 45%
Carbohydrate 47.4 g 0%
Glucides nets 41.1g
acides aminés
nutriment Quantité DV
Alanine 0.677 g 0%
Arginine 0.689 g 0%
Acide aspartique 1.269 g 0%
Cystéine 0.131 g 0%
Acide glutamique 2.133 g 0%
Glycine 0.499 g 0%
Histidine 0.333 g 0%
Isoleucine 0.496 g 0%
Leucine 0.991 g 0%
Lysine 0.702 g 0%
Méthionine 0.216 g 0%
Phénylalanine 0.594 g 0%
Proline 0.689 g 0%
Sérine 0.599 g 0%
Thréonine 0.48 g 0%
Tryptophane 0.128 g 0%
Tyrosine 0.35 g 0%
Valine 0.618 g 0%
Minéraux
nutriment Quantité DV
Calcium 56.85 mg 4%
Cuivre 0.38 mg 43%
Fluorure 5.49 mcg 0%
Fer 3.34 mg 19%
Magnésium 130.12 mg 31%
Manganèse 0.86 mg 37%
Phosphore 283.14 mg 23%
Potassium 895.03 mg 19%
Sélénium 3.35 mcg 6%
Sodium 264.57 mg 12%
Zinc 2.03 mg 18%
autres
nutriment Quantité DV
Eau 296.098 g 0%
Cendres 3.19 g 0%