One-Pot Mexican Quinoa
Mexican
One-pot
Quinoa
~
Preparation time
2
Portion
13
Number of ingredients needed for preparation
3317
Calories
1658 kcal
Contains 1658 calories per portion.
53g
Protein/Portion
84g
Fat/Portion
173g
Carbs/Portion
~
Fiber/Portion
B: 3.9g
T: 0.2g
W: 2.4g
B: 1.5g
T: 0.3g
W: 6.1g
B: 36.4g
T: 2.1g
W: 106.3g
B: 4.9g
T: 2g
W: 40.1g
B: 2.8g
T: 21g
W: 11.9g
B: 0.7g
T: 0.2g
W: 10.5g
B: 0.3g
T: 0.1g
W: 2g
B: 0.1g
T: 5g
W: 0g
B: 0.6g
T: 0.9g
W: 2.7g
B: 0.5g
T: 0.7g
W: 1g
B: 0.2g
T: 0g
W: 0.5g
Calorie Requirement Coverage
63%
This recipe covers 63% of your daily calorie requirement.
Recipe: 1658 kcal
•
Your requirement: 2638 kcal
Recipe preparation steps
1
Cut vegetables into small cubes.
2
Heat the oil in a large pan over medium heat. Add garlic and jalapeno, sauté for 1 minute.
3
Prepare quinoa with vegetable broth, beans, tomatoes, corn, chili, and cumin - season with salt and pepper. Bring to a boil, cover, and simmer on low heat for about 20 min. Add avocado, lime juice, and cilantro.
4
Uwaga! Liczba porcji powstałych z przepisu: 2. Pozostałe porcje możesz użyć w kolejnych dniach, dzięki czemu nie musisz gotować codziennie .
Nutrients
Detailed Nutrient List
| Name | All Portions | Single Portion |
|---|---|---|
| Alanine | 0.08 g | 0.04 g |
| Alpha Linolenic Acid | 0.76 g | 0.38 g |
| Arginine | 0.69 g | 0.35 g |
| Ash | 33.94 g | 16.97 g |
| Aspartic acid | 0.2 g | 0.1 g |
| Beta-carotene | 36.25 µg | 18.13 µg |
| Beta-sitosterol | 219 mg | 109.5 mg |
| Betaine | 0.6 mg | 0.3 mg |
| Boron | 0.1 mg | 0.05 mg |
| Calcium | 2127 mg | 1063.5 mg |
| Carbohydrate | 346.92 g | 173.46 g |
| Carotene Beta | 603.06 mg | 301.53 mg |
| Chloride | 432 mg | 216 mg |
| Chlorine | 11 mg | 5.5 mg |
| Cholesterol | 11 mg | 5.5 mg |
| Chromium | 0.2 µg | 0.1 µg |
| Citric acid | 5.4 mg | 2.7 mg |
| Cobalt | 0.2 µg | 0.1 µg |
| Copper | 3.36 mg | 1.68 mg |
| Cystine | 0.03 g | 0.02 g |
| Fat | 167.62 g | 83.81 g |
| Fatty monounsaturated | 101.73 g | 50.87 g |
| Fatty polyunsaturated | 30.39 g | 15.2 g |
| Fatty saturated | 23.86 g | 11.93 g |
| Fatty trans | 8 g | 4 g |
| Fiber | 89.9 g | 44.95 g |
| Fiber insoluble | 30.6 g | 15.3 g |
| Fiber soluble | 8.1 g | 4.05 g |
| Fluoride | 3 mg | 1.5 mg |
| Folate | 8 µg | 4 µg |
| Fructose | 3 g | 1.5 g |
| Galactose | 1 g | 0.5 g |
| Glicemyc Index | 100 µg | 50 µg |
| Glucose | 3.1 g | 1.55 g |
| Glutamic acid | 1.75 g | 0.88 g |
| Glutamine | 0.2 g | 0.1 g |
| Glycine | 0.71 g | 0.36 g |
| Histidine | 0.03 g | 0.02 g |
| Inulin | 12.1 g | 6.05 g |
| Iodine | 2 µg | 1 µg |
| Iron | 101.63 mg | 50.82 mg |
| Isoleucine | 0.07 g | 0.04 g |
| Lactose | 1 g | 0.5 g |
| Leucine | 0.12 g | 0.06 g |
| Linoleic Acid | 9.77 g | 4.89 g |
| Lutein | 670 µg | 335 µg |
| Lutein + zeaxanthin | 651.17 mg | 325.59 mg |
| Lycopene | 4.7 µg | 2.35 µg |
| Lysine | 1.1 g | 0.55 g |
| Magnesium | 1197 mg | 598.5 mg |
| Malic acid | 0.05 g | 0.03 g |
| Maltose | 1 g | 0.5 g |
| Manganese | 9.52 mg | 4.76 mg |
| Methionine | 0.22 g | 0.11 g |
| Molybdenum | 1 µg | 0.5 µg |
| Nickel | 0.3 mg | 0.15 mg |
| Oleic Acid | 70 g | 35 g |
| Omega 3 | 4.01 g | 2.01 g |
| Omega 6 | 25.57 g | 12.79 g |
| Oxalic acid | 19 mg | 9.5 mg |
| Palmitic Acid | 13.5 g | 6.75 g |
| Phenylalanine | 0.08 g | 0.04 g |
| Phosphorus | 2112 mg | 1056 mg |
| Phytosterols | 296 mg | 148 mg |
| Potassium | 7849 mg | 3924.5 mg |
| Proline | 0.06 g | 0.03 g |
| Protein | 105.12 g | 52.56 g |
| Quinic acid | 0.03 g | 0.02 g |
| Salt | 2.26 g | 1.13 g |
| Selenium | 41.3 µg | 20.65 µg |
| Serine | 0.07 g | 0.04 g |
| Silica | 2 mg | 1 mg |
| Sodium | 1114 mg | 557 mg |
| Starch | 96.8 g | 48.4 g |
| Stearic Acid | 2.3 g | 1.15 g |
| Sucrose | 3 g | 1.5 g |
| Sugar | 26.56 g | 13.28 g |
| Sugar added | 1 g | 0.5 g |
| Sulfur | 75 mg | 37.5 mg |
| Threonine | 0.06 g | 0.03 g |
| Total sugar alcohols | 1 g | 0.5 g |
| Tryptophan | 0.02 g | 0.01 g |
| Tyrosine | 0.03 g | 0.02 g |
| Valine | 0.09 g | 0.05 g |
| Vitamin A | 2313.5 µg | 1156.75 µg |
| Vitamin B1 (Thiamin) | 3.21 mg | 1.61 mg |
| Vitamin B12 (Cobalamin) | 4 µg | 2 µg |
| Vitamin B2 (Riboflavin) | 3.23 mg | 1.62 mg |
| Vitamin B3 (Niacin) | 23.63 mg | 11.82 mg |
| Vitamin B4 (Choline) | 19.3 mg | 9.65 mg |
| Vitamin B5 (Pantothenic acid) | 2.13 mg | 1.07 mg |
| Vitamin B6 (Pyridoxine) | 6.85 mg | 3.43 mg |
| Vitamin B7 (Biotin) | 3.22 mg | 1.61 mg |
| Vitamin B9 (Folate) | 465 µg | 232.5 µg |
| Vitamin C (Ascorbic acid) | 252.1 mg | 126.05 mg |
| Vitamin D | 4 µg | 2 µg |
| Vitamin E | 52.81 mg | 26.4 mg |
| Vitamin K | 329.7 µg | 164.85 µg |
| Water | 616.66 g | 308.33 g |
| Zeaxanthin | 360 µg | 180 µg |
| Zinc | 18.66 mg | 9.33 mg |
