Your Recipe

Quinoa with Chickpeas and Tomatoes

Ingredient Amount Calories
Tomatoes 125g 23kcal
Quinoa 170g 204kcal
Garlic 3g 4kcal
Tap water 420g 0kcal
Olive oil 17.32g 153kcal
Parsley fresh 0.63g 0kcal
Sea salt 0.75g 0kcal
Black pepper, ground 0.69g 2kcal
Cumin, ground 1.6g 6kcal
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids 152g 211kcal
Lime juice 46.02g 12kcal

Recipe Tags:

Anti-Inflammatory Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 cup quinoa

⅛ teaspoon salt

1 ¾ cups water

1 cup canned garbanzo beans (chickpeas), drained

1 tomato, chopped

1 clove garlic, minced

3 tablespoons lime juice

4 teaspoons olive oil

½ teaspoon ground cumin

1 pinch salt and pepper to taste

½ teaspoon chopped fresh parsley

Directions
Place the quinoa in a fine mesh strainer, and rinse under cold, running water until the water no longer foams. Bring the quinoa, salt, and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, 20 to 25 minutes.

Once done, stir in the garbanzo beans, tomatoes, garlic, lime juice, and olive oil. Season with cumin, salt, and pepper. Sprinkle with chopped fresh parsley to serve.

Nutrition Facts
Portion Size 156 g | ml
Amount Per Portion 102
429
kcal
kilojoules
% Daily Value *
Total Fat 4.2g 5%
Saturated Fat 0.5g 3%
Sodium 118mg 5%
Total Carbohydrate 14g 5%
Dietary Fiber 2.8g 10%
Sugar 2g
Protein 3.3g 7%
Vitamin D 0mcg 0%
Calcium 26mg 2%
Iron 1mg 5%
Potassium 148mg 3%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 9.801 mcg 1%
Thiamin [B1] 0.05 mg 4%
Riboflavin [B2] 0.042 mg 3%
Niacin [B3] 0.305 mg 2%
Pantothenic acid [B5] 0.033 mg 1%
Vitamin B6 0.092 mg 5%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 28.173 mcg 0%
Vitamin C 5.497 mg 6%
Vitamin D 0 mcg 0%
Vitamin E 0.808 mg 5%
Vitamin K 6.224 mcg 5%
Betaine 0.028 mg 0%
Choline 8.521 mg 2%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 13.6 g 5%
Sugars 2 g 4%
Dietary fiber 2.8 g 10%
Carbohydrate 7 g 0%
Net carbs 11.6g
Aminoacids
Nutrient Amount DV
Alanine 0.138 g 0%
Arginine 0.275 g 0%
Aspartic acid 0.353 g 0%
Cysteine 0.045 g 0%
Glutamic acid 0.58 g 0%
Glycine 0.142 g 0%
Histidine 0.089 g 0%
Isoleucine 0.127 g 0%
Leucine 0.211 g 0%
Lysine 0.197 g 0%
Methionine 0.053 g 0%
Phenylalanine 0.157 g 0%
Proline 0.15 g 0%
Serine 0.15 g 0%
Threonine 0.111 g 0%
Tryptophan 0.034 g 0%
Tyrosine 0.072 g 0%
Valine 0.135 g 0%
Minerals
Nutrient Amount DV
Calcium 25.56 mg 2%
Copper 0.14 mg 16%
Fluoride 50.36 mcg 0%
Iron 0.98 mg 5%
Magnesium 29.77 mg 7%
Manganese 0.45 mg 20%
Phosphorus 73.01 mg 6%
Potassium 148.03 mg 3%
Selenium 1.68 mcg 3%
Sodium 118.1 mg 5%
Zinc 0.54 mg 5%
Other
Nutrient Amount DV
Water 134.3 g 0%
Ash 0.783 g 0%