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One-Pot Mexican Quinoa
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One-Pot Mexican Quinoa

David Janitzek
David Janitzek
Mexican One-pot Quinoa
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
~
Number of portions
2
Cena (Walmart)
$4.56
Cost of one portion
$2.28
Number of ingredients needed for preparation
13
Total calories
1927
Calories per 1 portion
964 kcal
Amount of protein per portion
41g
Amount of fat per portion
21g
Amount of carbohydrates per portion
152g
Amount of fiber per portion
24g
Glycemic Index (GI)
IG 40
Glycemic Load (GL)
GL 51.1
Prices calculated for Walmart
$2.28 / serving
$4.56 (Number of portions: 2)
One-Pot Mexican Quinoa
Specialist Verified
Kcal
964 kcal
Protein 19%
41.2 g
Fat 10%
21.2 g
Carbohydrates 71%
152.1 g
fiber: 24.3 g IG: 40

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Ingredients

Ingredients

Calculate for portions:
Vegetable Broth

Vegetable Broth

#Vegetable Bouillon #Vegetable #Vegan #Vegetarian #Gluten-free
0.5 Cup (0.5 Cup (100 g)) • 14 kcal • $0.22
Celery Sulphites Mustard Yeast
B: 2g
T: 0.1g
W: 1.2g
14 kcal
Quinoa

Quinoa

#Quinoa #Vegan #Vegetarian #Gluten-free #Lactose-Free
0.5 Cup (0.5 Cup (100 g)) • 338 kcal • $0.22
Quinoa Saponins
B: 14.8g
T: 5g
W: 58.5g
338 kcal
Canned Tomatoes

Canned Tomatoes

0.5 Can (0.5 Can (85 g)) • 17 kcal • $0.37
Tomato Sulphites Latex-Fruit Syndrome
B: 0.8g
T: 0.2g
W: 3.1g
17 kcal
Red Beans (Canned)

Red Beans (Canned)

#Red Bean #Beans
0.5 Can (0.5 Can (85 g)) • 295 kcal • $0.54
Legumes Sulphites
B: 18.2g
T: 1.1g
W: 53.2g
295 kcal
Canned Corn

Canned Corn

#Corn
0.5 Can (0.5 Can (85 g)) • 99 kcal • $0.56
Maize
B: 2.5g
T: 1g
W: 20.1g
99 kcal
Avocado

Avocado

#DASH Diet #Heart Health #Avocado #Vegan #Vegetarian
0.5 Piece (0.5 Piece (70 g)) • 124 kcal • $0.20
Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome
B: 1.4g
T: 10.5g
W: 6g
124 kcal
Lime

Lime

#Nutrition
0.5 Piece (0.5 Piece (50 g)) • 23 kcal • $0.08
Citrus fruits Latex-Fruit Syndrome Salicylates
B: 0.4g
T: 0.1g
W: 5.3g
23 kcal
Jalapeño Peppers

Jalapeño Peppers

#Bell Peppers #Bell Pepper #Paprika
0.5 Piece (0.5 Piece (15 g)) • 5 kcal • $0.04
Chili peppers Latex-Fruit Syndrome Salicylates
B: 0.2g
T: 0.1g
W: 1g
5 kcal
Garlic

Garlic

#DASH Diet #Heart Health #Chickpea #Vegan #Vegetarian
1 Tooth (1 Tooth (5 g)) • 8 kcal • $0.02
Garlic
B: 0.3g
T: 0.1g
W: 1.7g
8 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
0.5 Teaspoon (0.5 Teaspoon (2.5 g)) • 23 kcal • $0.03
Olive
B: 0.1g
T: 2.5g
W: 0g
23 kcal
Ground Chili Pepper

Ground Chili Pepper

#Chili
0.5 Teaspoon (0.5 Teaspoon (2.5 g)) • 11 kcal • $0.01
Chili peppers Capsicum
B: 0.3g
T: 0.5g
W: 1.4g
11 kcal
Dried Coriander

Dried Coriander

#Nutrition
1 Teaspoon (1 Teaspoon (0.5 g)) • 1 kcal • $0.02
Coriander Mugwort-Celery-Spice Syndrome
B: 0.1g
T: 0g
W: 0.3g
1 kcal
Cumin

Cumin

#Caraway
0.25 Teaspoon (0.25 Teaspoon (1.5 g)) • 6 kcal • $0.01
Cumin
B: 0.3g
T: 0.2g
W: 0.8g
6 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — One-Pot Mexican Quinoa

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
2,07 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 2,07 €
100 kcal 0,21 €
20 g protein 1,01 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
2,07 € 2,07 € 4,14 € 8,28 €
Lidl +1%
2,10 € 2,10 € 4,20 € 8,40 €
Tesco +10%
2,28 € 2,28 € 4,56 € 9,12 €
Carrefour +14%
2,35 € 2,35 € 4,70 € 9,40 €
SPAR +17%
2,42 € 2,42 € 4,84 € 9,68 €

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Recipe preparation steps

1
Peel and finely chop the garlic, finely dice the jalapeño pepper, and peel and dice the avocado. Drain the canned red beans and corn.
2
Heat the olive oil in a large, deep skillet over medium heat, add the garlic and jalapeño, and sauté for about 1 minute.
3
Add the quinoa, vegetable broth, canned tomatoes, red beans, corn, ground chili, and cumin, then season with salt and pepper. Bring to a boil, cover, and simmer over low heat for about 20 minutes.
4
Top the cooked dish with the diced avocado, drizzle with freshly squeezed lime juice, sprinkle with dried coriander, and toss gently before serving.
Contains allergens 20
Celery Sulphites Mustard Yeast Quinoa Saponins Tomato Latex-Fruit Syndrome Legumes Maize Birch Pollen-Related Oral Allergy Syndrome Citrus fruits Salicylates Chili peppers Garlic Olive Capsicum Coriander Mugwort-Celery-Spice Syndrome Cumin

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
964 kcal
Protein 41.2g (17% kcal)
Fat 21.2g (20% kcal)
Carbs 152.1g (63% kcal)
Protein
41.2g
Fat
21.2g
Carbs
152.1g
Fiber
24.3g
One-Pot Mexican Quinoa
Bio-Analysis Recipe

One-Pot Mexican Quinoa

964 kcal B: 41.2g T: 21.2g W: 152.1g 24.3g fib.
Glycemic Load
IG 40 ŁG 51
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 106 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): High (51.1)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 39 µU/mL 69 µU/mL 74 µU/mL 59 µU/mL 37 µU/mL 21 µU/mL 12 µU/mL 6 µU/mL 86 mg/dL 123 mg/dL 158 mg/dL 152 mg/dL 135 mg/dL 113 mg/dL 97 mg/dL 92 mg/dL 86 mg/dL 158 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 51.1) may trigger a pronounced glucose peak (~158 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
51.1 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
40
Glucose peak
158
mg/dL
P+F+Fiber buffer
0.65
🛡️ Glycemic buffering in this meal
Protein (41.2 g), fat (21.2 g), and dietary fiber (24.3 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 127.8 g
Simple sugars: 10.5 g Slowing fiber: 24.3 g
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