Your Recipe

Mexican Quinoa (Vegan, Gluten-Free)

Ingredient Amount Calories
Avocados 150g 240kcal
Lime 8g 2kcal
Corn 400g 344kcal
Black beans 255g 337kcal
Quinoa 185g 222kcal
Garlic 3g 4kcal
Olive oil 14g 124kcal
Cumin seed 1.05g 4kcal
Vegetable broth 240g 12kcal
Tomatoes, red, ripe, canned, packed in tomato juice 225g 36kcal
Peppers, jalapeno, raw 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.

Nutrition Facts
Portion Size 374 g | ml
Amount Per Portion 332
1390
kcal
kilojoules
% Daily Value *
Total Fat 12g 15%
Saturated Fat 1.8g 9%
Sodium 265mg 12%
Total Carbohydrate 50g 18%
Dietary Fiber 13g 45%
Sugar 9.1g
Protein 12g 25%
Vitamin D 0mcg 0%
Calcium 57mg 4%
Iron 3.3mg 19%
Potassium 895mg 19%
* 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.
Vitamins
Nutrient Amount DV
Vitamin A 32.173 mcg 4%
Thiamin [B1] 0.728 mg 61%
Riboflavin [B2] 0.241 mg 19%
Niacin [B3] 3.467 mg 22%
Pantothenic acid [B5] 1.514 mg 30%
Vitamin B6 0.383 mg 23%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 192.441 mcg 0%
Vitamin C 22.865 mg 25%
Vitamin D 0 mcg 0%
Vitamin E 2.667 mg 18%
Vitamin K 14.955 mcg 12%
Betaine 0.379 mg 0%
Choline 64.139 mg 12%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 50.2 g 18%
Sugars 9.1 g 18%
Dietary fiber 12.6 g 45%
Carbohydrate 47.4 g 0%
Net carbs 41.1g
Aminoacids
Nutrient Amount DV
Alanine 0.677 g 0%
Arginine 0.689 g 0%
Aspartic acid 1.269 g 0%
Cysteine 0.131 g 0%
Glutamic acid 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%
Methionine 0.216 g 0%
Phenylalanine 0.594 g 0%
Proline 0.689 g 0%
Serine 0.599 g 0%
Threonine 0.48 g 0%
Tryptophan 0.128 g 0%
Tyrosine 0.35 g 0%
Valine 0.618 g 0%
Minerals
Nutrient Amount DV
Calcium 56.85 mg 4%
Copper 0.38 mg 43%
Fluoride 5.49 mcg 0%
Iron 3.34 mg 19%
Magnesium 130.12 mg 31%
Manganese 0.86 mg 37%
Phosphorus 283.14 mg 23%
Potassium 895.03 mg 19%
Selenium 3.35 mcg 6%
Sodium 264.57 mg 12%
Zinc 2.03 mg 18%
Other
Nutrient Amount DV
Water 296.098 g 0%
Ash 3.19 g 0%