⏱ 55 min total

Andean-Style Quinoa

Name: Andean-Style Quinoa
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 1 serving
Ingredients: ¼ cup Quinoa; ½ tbsp Olive oil; ½ medium Onion; ½ stalk, medium Celery; ½ medium Zucchini; ½ Potato medium Potato; ½ pepper Red chili pepper; ½ tsp, ground Cumin seed; ½ tsp Cilantro; ½ tsp, ground Oregano; ½ can Tomatoes; ½ dash Black pepper; ⅛ cup, chopped English walnuts

Per 1 serving · 464 g · 13 ingredients

Calories

469

23%
of a 2,000 cal day

Protein
14g
11% of calories
Carbs
63g
52% of calories
Fat
20g
37% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Andean-Style Quinoa (464 g) has 469 calories, with 14 g of protein, 63 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (28% DV), dietary fiber (40% DV) and Vitamin C (99% DV).

Per 100 g

101cal

low energy density

Protein per 100 cal

Net carbs

52g

carbs minus fiber

Fiber

11g

10 g sugar

High in

20%+ of the daily value

Protein28%
Dietary fiber40%
Vitamin C99%
Vitamin E21%
Vitamin K27%
Thiamine77%

Good source of

10–19% of the daily value

Choline13%
Calcium15%
Selenium11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 35 min

1
Cook the quinoa according to package instructions and set aside.
2
In a medium saucepan, heat olive oil over medium heat and sauté the chopped onion for 3-4 minutes until softened.
3
Add the chopped celery, zucchini, and potato, and continue to sauté for 5-6 minutes.
4
Add the finely chopped red pepper, cumin, and coriander, cooking for an additional minute.
5
Stir in the diced tomatoes and oregano, season with black pepper, and simmer for 10-15 minutes until the vegetables are tender.
6
Mix in the cooked quinoa and chopped walnuts before serving.

Vitamins & minerals

Amounts for 1 serving (464 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	47 μg	5%
Vitamin C	89 mg	99%
Vitamin D	0 μg	0%
Vitamin E	3 mg	21%
Vitamin K	32 μg	27%
Thiamine	1 mg	77%
Riboflavin (B2)	0.3 mg	25%
Niacin	4 mg	23%
Vitamin B6	1 mg	75%
Folate (B9)	167 μg	42%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	23%
Choline	72 mg	13%

Minerals

Nutrient	Amount	% Daily Value
Calcium	150 mg	15%
Iron	6 mg	75%
Potassium	1,446 mg	31%
Magnesium	181 mg	43%
Phosphorus	400 mg	57%
Zinc	3 mg	26%
Copper	1 mg	77%
Manganese	2 mg	89%
Selenium	6 μg	11%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	8 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	562 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	6 μg	—
Fructose	4 g	—
Galactose	0.1 g	—
Glucose	4 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	2,410 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	9 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	39 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	1 g	—
Total omega 6	6 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.5 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 469 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

89min
Walking (3.5 mph)
56min
Cycling (moderate)
39min
Running (6 mph)
66min
Swimming laps

Common questions

How many calories are in Andean-Style Quinoa?

One serving of Andean-Style Quinoa (1 serving) has 469 calories, which works out to 101 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Andean-Style Quinoa high in protein?

It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Andean-Style Quinoa keto-friendly?

It is hard to fit into a strict keto diet. One serving has 52 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Andean-Style Quinoa?

150 mg per serving.

How much sugar is in Andean-Style Quinoa?

10 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (464 g)

Calories469

% Daily Value*

Total fat 20g	26%
Saturated fat 2.3g	11%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 150mg	7%
Total carbohydrate 63g	23%
Dietary fiber 11g	40%
Total sugars 10g
Protein 14g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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