Your Recipe

Mexican Quinoa

Ingrédient Quantité Calories
Black Beans,boiled without salt 425.25g 561kcal
Quinoa 170g 204kcal
Cumin, moulu 9.3g 35kcal
Maïs doux, blanc, en conserve, grains entiers, solides égouttés 165g 111kcal
Sauce, salsa, prête à servir 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.

Valeurs nutritives
Taille des portions 264 g | ml
Quantité par portion 249
1040
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 2.5g 3%
Gras saturés 0.4g 2%
Sodium 603mg 26%
Total des glucides 46g 17%
Fibres alimentaires 13g 46%
Sucre 5.5g
Protéine 14g 27%
Vitamine D 0mcg 0%
Calcium 80mg 6%
Fer 4.8mg 27%
Potassium 744mg 16%
* 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 18.015 mcg 2%
Thiamine [B1] 0.359 mg 30%
Riboflavine [B2] 0.177 mg 14%
Niacine [B3] 2.017 mg 13%
Acide pantothénique [B5] 0.486 mg 10%
Vitamine B6 0.275 mg 16%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 195.45 mcg 0%
Vitamine C 2.287 mg 3%
Vitamine D 0 mcg 0%
Vitamine E 2.227 mg 15%
Vitamine K 6.724 mcg 6%
Bétaïne 0 mg 0%
Choline 61.547 mg 11%
Carbohydrates
nutriment Quantité DV
Total des glucides 45.9 g 17%
Sugars 5.5 g 11%
Fibres alimentaires 12.9 g 46%
Carbohydrate 34.2 g 0%
Glucides nets 40.5g
acides aminés
nutriment Quantité DV
Alanine 0.55 g 0%
Arginine 0.767 g 0%
Acide aspartique 1.356 g 0%
Cystéine 0.143 g 0%
Acide glutamique 1.87 g 0%
Glycine 0.494 g 0%
Histidine 0.342 g 0%
Isoleucine 0.512 g 0%
Leucine 0.981 g 0%
Lysine 0.837 g 0%
Méthionine 0.204 g 0%
Phénylalanine 0.632 g 0%
Proline 0.62 g 0%
Sérine 0.64 g 0%
Thréonine 0.481 g 0%
Tryptophane 0.142 g 0%
Tyrosine 0.337 g 0%
Valine 0.616 g 0%
Minéraux
nutriment Quantité DV
Calcium 80.37 mg 6%
Cuivre 0.39 mg 43%
Fluorure 0 mcg 0%
Fer 4.82 mg 27%
Magnésium 126.27 mg 30%
Manganèse 0.93 mg 40%
Phosphore 267.73 mg 21%
Potassium 744.13 mg 16%
Sélénium 3.52 mcg 6%
Sodium 603.4 mg 26%
Zinc 2.03 mg 18%
autres
nutriment Quantité DV
Eau 198.421 g 0%
Cendres 3.749 g 0%