⏱ 35 min total

One Pan Mexican Quinoa

Name: One Pan Mexican Quinoa
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ½ cloves, minced Garlic; ¼ pepper Jalapeno peppers; ¼ cup Quinoa; ¼ cup Vegetable broth; ½ tbsp Cilantro; ½ cup Black beans; ¼ can Tomatoes; ¼ cup Sweet corn; ¼ tsp Chili powder; ⅛ tsp, ground Cumin seed; ¼ dash Salt; ¼ dash Black pepper; ¼ fruit Avocado; ¼ lime yields Lime juice

Per 1 serving · 392 g · 15 ingredients

Calories

435

22%
of a 2,000 cal day

Protein
17g
15% of calories
Carbs
64g
56% of calories
Fat
15g
29% of calories

Portion

✓ Cholesterol free

At a glance

One serving of One Pan Mexican Quinoa (392 g) has 435 calories, with 17 g of protein, 64 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (34% DV), dietary fiber (63% DV) and Vitamin C (26% DV). Keep an eye on sodium, which provides 27% of the daily value.

Per 100 g

111cal

low energy density

Protein per 100 cal

3.9g

Net carbs

46g

carbs minus fiber

Fiber

18g

3.2 g sugar

High in

20%+ of the daily value

Protein34%
Dietary fiber63%
Vitamin C26%
Vitamin E27%
Thiamine56%
Riboflavin (B2)30%

Good source of

10–19% of the daily value

Vitamin K17%
Choline14%
Calcium10%
Selenium12%

Watch

20%+ of the daily value

Sodium27%

Ingredients

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

Directions

Prep 10 minCook 25 min

1
Heat olive oil in a large skillet over medium-high heat. Add minced garlic and chopped jalapeno, and cook until fragrant, about 1 minute.
2
Stir in quinoa, vegetable broth, black beans, tomatoes, corn, chili powder, and cumin. Season with salt and pepper to taste. Bring to a boil, cover, reduce heat, and simmer until quinoa is cooked, about 20 minutes.
3
Stir in avocado, lime juice, and cilantro.
4
Serve immediately.

Vitamins & minerals

Amounts for 1 serving (392 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	28 μg	3%
Vitamin C	23 mg	26%
Vitamin D	0 μg	0%
Vitamin E	4 mg	27%
Vitamin K	20 μg	17%
Thiamine	1 mg	56%
Riboflavin (B2)	0.4 mg	30%
Niacin	3 mg	20%
Vitamin B6	0.5 mg	36%
Folate (B9)	219 μg	55%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	29%
Choline	79 mg	14%

Minerals

Nutrient	Amount	% Daily Value
Calcium	99 mg	10%
Iron	5 mg	69%
Potassium	1,096 mg	23%
Magnesium	158 mg	38%
Phosphorus	397 mg	57%
Zinc	3 mg	23%
Copper	1 mg	65%
Manganese	1 mg	60%
Selenium	6 μg	12%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	28 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	303 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	1 g	—
Galactose	0.2 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	1,205 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.3 g	—
Monounsaturated fats	8 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	28 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 435 calories

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

83min
Walking (3.5 mph)
52min
Cycling (moderate)
36min
Running (6 mph)
61min
Swimming laps

Common questions

How many calories are in One Pan Mexican Quinoa?

One serving of One Pan Mexican Quinoa (1 serving) has 435 calories, which works out to 111 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is One Pan Mexican Quinoa high in protein?

It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 15% 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 One Pan Mexican Quinoa keto-friendly?

It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in One Pan Mexican Quinoa?

615 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in One Pan Mexican Quinoa?

3.2 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 (392 g)

Calories435

% Daily Value*

Total fat 15g	19%
Saturated fat 2g	10%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 615mg	27%
Total carbohydrate 64g	23%
Dietary fiber 18g	63%
Total sugars 3.2g
Protein 17g

* 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

More recipes

View all