⏱ 35 min totalOne-Pot Mexican Style Quinoa
Per 1 serving · 281 g · 12 ingredients
of a 2,000 cal day
- Protein8g13% of calories
- Carbs37g62% of calories
- Fat6.5g25% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of One-Pot Mexican Style Quinoa (281 g) has 232 calories, with 8 g of protein, 37 g of carbohydrates and 6.5 g of fat. Most of its energy comes from carbs (62% of calories). It is high in dietary fiber (25% DV), Vitamin C (24% DV) and thiamine (70% DV). Keep an eye on sodium, which provides 34% of the daily value.
High in
20%+ of the daily value
- Dietary fiber25%
- Vitamin C24%
- Thiamine70%
- Vitamin B630%
- Folate (B9)23%
- Iron39%
Good source of
10–19% of the daily value
- Vitamin E17%
- Vitamin K10%
- Riboflavin (B2)15%
- Niacin10%
- Pantothenic acid10%
- Potassium12%
Watch
20%+ of the daily value
- Sodium34%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
½ cloves, minced Garlic
⅛ cup, chopped Onion
¼ cup Quinoa
½ cup Tomatoes
2 tbsp Green chilies
¼ cup Vegetable broth
¹⁄₁₆ tsp Black pepper- 🥄⅛ tsp Salt
⅛ tsp, ground Cumin seed
¼ tsp Chili powder
⅛ cup Cilantro
Directions
- 1
Rinse the quinoa in a fine-mesh strainer under cold water until the water runs clear, and drain well.
- 2
Heat the oil in a large skillet over medium heat. Add the chopped onion and cook, stirring, until softened, about 4 minutes. Stir in the minced garlic and cook 30-60 seconds until fragrant.
- 3
Stir in the quinoa, diced tomatoes, diced green chilies, vegetable broth, pepper, salt, cumin, and chili powder. Bring to a boil, then reduce heat to low, cover, and simmer until the liquid is mostly absorbed, about 15 minutes. If needed, add more broth or water until quinoa is tender.
- 4
Turn off the heat and let the covered skillet rest 5–10 minutes to absorb any remaining liquid. Fluff with a fork, taste, and adjust seasoning if needed.
- 5
Garnish with freshly chopped cilantro and serve warm.
Vitamins & minerals
Amounts for 1 serving (281 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 41 μg | 5% |
| Vitamin C | 21 mg | 24% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 12 μg | 10% |
| Thiamine | 1 mg | 70% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 93 μg | 23% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 10% |
| Choline | 40 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 75 mg | 7% |
| Iron | 3 mg | 39% |
| Potassium | 549 mg | 12% |
| Magnesium | 101 mg | 24% |
| Phosphorus | 228 mg | 33% |
| Zinc | 2 mg | 14% |
| Copper | 0.3 mg | 34% |
| Manganese | 1 mg | 45% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 14 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 477 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 3,045 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 22 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 232 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in One-Pot Mexican Style Quinoa?
One serving of One-Pot Mexican Style Quinoa (1 serving) has 232 calories, which works out to 82 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is One-Pot Mexican Style Quinoa high in protein?
Not especially. It has 8 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is One-Pot Mexican Style Quinoa keto-friendly?
It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 62% 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-Pot Mexican Style Quinoa?
792 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in One-Pot Mexican Style Quinoa?
5 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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