General • Easy
One-Pot Mexican Quinoa
2 /
Portions
Ingredients - 13
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
Nutrients
| Name | All Portions | Single Portion |
|---|---|---|
| Alanine | 0.11 g | 0.06 g |
| Alpha Linolenic Acid | 0.04 g | 0.02 g |
| Arginine | 0.19 g | 0.1 g |
| Ash | 18.93 g | 9.46 g |
| Aspartic acid | 0.28 g | 0.14 g |
| Beta-carotene | 11.31 µg | 5.65 µg |
| Beta-sitosterol | 113.55 mg | 56.78 mg |
| Betaine | 0.84 mg | 0.42 mg |
| Boron | 0.14 mg | 0.07 mg |
| Calcium | 347.87 mg | 173.94 mg |
| Carbohydrate | 321.43 g | 160.71 g |
| Carotene Beta | 33.63 mg | 16.82 mg |
| Chloride | 20.46 mg | 10.23 mg |
| Chlorine | 15.4 mg | 7.7 mg |
| Cholesterol | 11.53 mg | 5.77 mg |
| Chromium | 0.28 µg | 0.14 µg |
| Citric acid | 4.75 mg | 2.38 mg |
| Cobalt | 0.28 µg | 0.14 µg |
| Copper | 2.33 mg | 1.16 mg |
| Cystine | 0.04 g | 0.02 g |
| Fat | 41.28 g | 20.64 g |
| Fatty monounsaturated | 21.96 g | 10.98 g |
| Fatty polyunsaturated | 10.26 g | 5.13 g |
| Fatty saturated | 5.62 g | 2.81 g |
| Fatty trans | 8.59 g | 4.3 g |
| Fiber | 46.69 g | 23.35 g |
| Fiber insoluble | 32.07 g | 16.03 g |
| Fiber soluble | 9.49 g | 4.74 g |
| Fluoride | 3.66 mg | 1.83 mg |
| Folate | 6.88 µg | 3.44 µg |
| Fructose | 3.71 g | 1.86 g |
| Galactose | 1.4 g | 0.7 g |
| Glicemyc Index | 24.55 µg | 12.28 µg |
| Glucose | 3.72 g | 1.86 g |
| Glutamic acid | 0.5 g | 0.25 g |
| Glutamine | 0.28 g | 0.14 g |
| Glycine | 1.38 g | 0.69 g |
| Histidine | 0.04 g | 0.02 g |
| Inulin | 1.34 g | 0.67 g |
| Iodine | 2.8 µg | 1.4 µg |
| Iron | 20.39 mg | 10.2 mg |
| Isoleucine | 0.1 g | 0.05 g |
| KJ | 4874.95 kJ | 2437.48 kJ |
| Kcal | 1973.12 kcal | 986.56 kcal |
| Lactose | 1.4 g | 0.7 g |
| Leucine | 0.17 g | 0.09 g |
| Linoleic Acid | 0.49 g | 0.25 g |
| Lutein | 53.6 µg | 26.8 µg |
| Lutein + zeaxanthin | 15.42 mg | 7.71 mg |
| Lycopene | 7.96 µg | 3.98 µg |
| Lysine | 1.57 g | 0.79 g |
| Magnesium | 614.46 mg | 307.23 mg |
| Malic acid | 0.07 g | 0.04 g |
| Maltose | 1.4 g | 0.7 g |
| Manganese | 5.51 mg | 2.75 mg |
| Methionine | 0.43 g | 0.22 g |
| Molybdenum | 1.4 µg | 0.7 µg |
| Nickel | 0.42 mg | 0.21 mg |
| Oleic Acid | 3.5 g | 1.75 g |
| Omega 3 | 2.11 g | 1.05 g |
| Omega 6 | 8.02 g | 4.01 g |
| Oxalic acid | 26.6 mg | 13.3 mg |
| Palmitic Acid | 0.68 g | 0.34 g |
| Phenylalanine | 0.11 g | 0.06 g |
| Phosphorus | 1447.65 mg | 723.82 mg |
| Phytosterols | 117.4 mg | 58.7 mg |
| Potassium | 4178.88 mg | 2089.44 mg |
| Proline | 0.08 g | 0.04 g |
| Protein | 97.94 g | 48.97 g |
| Quinic acid | 0.04 g | 0.02 g |
| Salt | 3.33 g | 1.66 g |
| Selenium | 24 µg | 12 µg |
| Serine | 0.1 g | 0.05 g |
| Silica | 2.8 mg | 1.4 mg |
| Sodium | 1337.65 mg | 668.82 mg |
| Starch | 130.89 g | 65.45 g |
| Stearic Acid | 0.12 g | 0.06 g |
| Sucrose | 0.48 g | 0.24 g |
| Sugar | 16.51 g | 8.26 g |
| Sugar added | 1.4 g | 0.7 g |
| Sulfur | 27 mg | 13.5 mg |
| Threonine | 0.08 g | 0.04 g |
| Total sugar alcohols | 1.4 g | 0.7 g |
| Tryptophan | 0.03 g | 0.02 g |
| Tyrosine | 0.04 g | 0.02 g |
| Valine | 0.13 g | 0.07 g |
| Vitamin A | 393.68 µg | 196.84 µg |
| Vitamin B1 (Thiamin) | 1.53 mg | 0.77 mg |
| Vitamin B12 (Cobalamin) | 3.53 µg | 1.77 µg |
| Vitamin B2 (Riboflavin) | 1.21 mg | 0.61 mg |
| Vitamin B3 (Niacin) | 10.37 mg | 5.19 mg |
| Vitamin B4 (Choline) | 24.27 mg | 12.14 mg |
| Vitamin B5 (Pantothenic acid) | 2.14 mg | 1.07 mg |
| Vitamin B6 (Pyridoxine) | 2.45 mg | 1.23 mg |
| Vitamin B7 (Biotin) | 4.48 mg | 2.24 mg |
| Vitamin B9 (Folate) | 617.43 µg | 308.72 µg |
| Vitamin C (Ascorbic acid) | 145.29 mg | 72.65 mg |
| Vitamin D | 2.23 µg | 1.12 µg |
| Vitamin E | 13.07 mg | 6.53 mg |
| Vitamin K | 71.1 µg | 35.55 µg |
| Water | 733.32 g | 366.66 g |
| Zeaxanthin | 28.8 µg | 14.4 µg |
| Zinc | 11.07 mg | 5.54 mg |
