⏱ 25 min total

One Pot Quinoa and Black Bean Wraps

Name: One Pot Quinoa and Black Bean Wraps
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ cup Quinoa; ½ cup Vegetable broth; ¼ can Black beans; ¼ small Red bell pepper; ¼ cup, chunks Pineapple; ¾ tbsp Tamari soy sauce; ½ tsp Paprika; ¼ pinch Cayenne pepper; ¼ tbsp Lime juice; ¼ dash Salt; ¼ dash Black pepper; 3 leaf, medium Butterhead lettuce

Per 1 serving · 390 g · 12 ingredients

Calories

335

17%
of a 2,000 cal day

Protein
16g
18% of calories
Carbs
63g
73% of calories
Fat
3.2g
8% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of One Pot Quinoa and Black Bean Wraps (390 g) has 335 calories, with 16 g of protein, 63 g of carbohydrates and 3.2 g of fat. Most of its energy comes from carbs (73% of calories). It is high in protein (31% DV), dietary fiber (43% DV) and Vitamin C (37% DV). Keep an eye on sodium, which provides 62% of the daily value.

Per 100 g

86cal

low energy density

Protein per 100 cal

4.7g

Net carbs

51g

carbs minus fiber

Fiber

12g

15 g sugar

High in

20%+ of the daily value

Protein31%
Dietary fiber43%
Vitamin C37%
Vitamin K23%
Thiamine32%
Riboflavin (B2)21%

Good source of

10–19% of the daily value

Vitamin A11%
Vitamin E16%
Niacin15%
Pantothenic acid16%
Choline12%
Potassium17%

Watch

20%+ of the daily value

Sodium62%

Ingredients

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

Directions

Prep 5 minCook 20 min

1
Dice the red bell pepper and rinse and drain the black beans. Rinse the quinoa if the package suggests it.
2
In a large pot over medium heat, combine the quinoa and vegetable broth. Stir in the bell pepper, black beans, pineapple, soy sauce, paprika, cayenne, lime juice, and salt and pepper to taste. Bring to a gentle boil.
3
Reduce to a simmer, cover, and cook until the quinoa is tender and the liquid is absorbed, 15 to 20 minutes. Remove from heat, cover, and let rest 5 minutes, then fluff with a fork. Taste and adjust seasoning.
4
Spoon the hot quinoa mixture into lettuce leaves and serve right away.

Vitamins & minerals

Amounts for 1 serving (390 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	96 μg	11%
Vitamin C	33 mg	37%
Vitamin D	0 μg	0%
Vitamin E	2 mg	16%
Vitamin K	28 μg	23%
Thiamine	0.4 mg	32%
Riboflavin (B2)	0.3 mg	21%
Niacin	2 mg	15%
Vitamin B6	0.4 mg	33%
Folate (B9)	178 μg	45%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	16%
Choline	66 mg	12%

Minerals

Nutrient	Amount	% Daily Value
Calcium	78 mg	8%
Iron	5 mg	64%
Potassium	807 mg	17%
Magnesium	140 mg	33%
Phosphorus	345 mg	49%
Zinc	2 mg	19%
Copper	1 mg	56%
Manganese	2 mg	83%
Selenium	5 μg	10%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	10 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	1,057 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 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	1 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	22 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 335 calories

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

64min
Walking (3.5 mph)
40min
Cycling (moderate)
28min
Running (6 mph)
47min
Swimming laps

Common questions

How many calories are in One Pot Quinoa and Black Bean Wraps?

One serving of One Pot Quinoa and Black Bean Wraps (1 serving) has 335 calories, which works out to 86 calories per 100 g. That is about 17% of a 2,000-calorie day.

Are One Pot Quinoa and Black Bean Wraps high in protein?

It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 18% 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.

Are One Pot Quinoa and Black Bean Wraps keto-friendly?

It is hard to fit into a strict keto diet. One serving has 51 g of net carbs and 73% 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 Quinoa and Black Bean Wraps?

1426 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in One Pot Quinoa and Black Bean Wraps?

15 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 (390 g)

Calories335

% Daily Value*

Total fat 3.2g	4%
Saturated fat 0.4g	2%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,426mg	62%
Total carbohydrate 63g	23%
Dietary fiber 12g	43%
Total sugars 15g
Protein 16g

* 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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