⏱ 40 min totalAsian Quinoa BBQ
Per 1 serving · 319 g · 11 ingredients
of a 2,000 cal day
- Protein24g19% of calories
- Carbs64g52% of calories
- Fat16g29% of calories
- ✓ Cholesterol free
At a glance
One serving of Asian Quinoa BBQ (319 g) has 479 calories, with 24 g of protein, 64 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (47% DV), dietary fiber (29% DV) and Vitamin K (66% DV). Keep an eye on sodium, which provides 70% of the daily value.
High in
20%+ of the daily value
- Protein47%
- Dietary fiber29%
- Vitamin K66%
- Thiamine37%
- Riboflavin (B2)29%
- Vitamin B654%
Good source of
10–19% of the daily value
- Vitamin E16%
- Niacin17%
- Pantothenic acid17%
- Choline17%
- Potassium15%
Watch
20%+ of the daily value
- Sodium70%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Tofu
3 tbsp All-purpose flour
⅛ cup Teriyaki sauce
¼ cup Quinoa
¼ cup Chickpeas
½ tbsp Olive oil
⅛ cup, chopped Onion
½ cloves, minced Garlic
½ cup Spinach- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Preheat the oven to 325°F and grease a baking sheet.
- 2
Drain the tofu, cut into 1/2-inch chunks, and press dry with paper towels. Roll in flour, and coat in teriyaki sauce.
- 3
Bake the tofu for 30 minutes, then cover with aluminum foil and set aside.
- 4
While tofu is baking, cook quinoa according to package directions. Warm chickpeas in a pan over medium heat.
- 5
In a medium sauté pan, heat half of the olive oil over medium-high heat until it glistens. Add chopped onion and sauté for 4-5 minutes until translucent. Add garlic and cook for 1 minute, then add spinach. Add remaining olive oil if needed and cook until spinach wilts, 3-5 minutes. Remove from heat and cover.
- 6
Combine the cooked spinach mixture and chickpeas with the quinoa. Season with salt and pepper, stir, and cover. Let sit for 3-5 minutes.
- 7
Serve the quinoa mixture with the baked tofu and enjoy!
Vitamins & minerals
Amounts for 1 serving (319 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 71 μg | 8% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 79 μg | 66% |
| Thiamine | 0.4 mg | 37% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 1 mg | 54% |
| Folate (B9) | 193 μg | 48% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 93 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 304 mg | 30% |
| Iron | 7 mg | 84% |
| Potassium | 719 mg | 15% |
| Magnesium | 183 mg | 44% |
| Phosphorus | 476 mg | 68% |
| Zinc | 3 mg | 27% |
| Copper | 1 mg | 78% |
| Manganese | 2 mg | 104% |
| Selenium | 25 μg | 45% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 853 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 22 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 479 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 91minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Asian Quinoa BBQ?
One serving of Asian Quinoa BBQ (1 serving) has 479 calories, which works out to 150 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Asian Quinoa BBQ high in protein?
It provides a solid 24 g of protein per serving (47% of the 50 g daily value), but protein supplies only 19% 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 Asian Quinoa BBQ keto-friendly?
It is hard to fit into a strict keto diet. One serving has 56 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 Asian Quinoa BBQ?
1615 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Asian Quinoa BBQ?
6.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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