⏱ 50 min totalQuinoa and Black Beans
Per 1 serving · 234 g · 12 ingredients
of a 2,000 cal day
- Protein11g21% of calories
- Carbs37g69% of calories
- Fat2.6g11% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Quinoa and Black Beans (234 g) has 213 calories, with 11 g of protein, 37 g of carbohydrates and 2.6 g of fat. Most of its energy comes from carbs (69% of calories). It is high in protein (23% DV), dietary fiber (39% DV) and thiamine (20% DV).
High in
20%+ of the daily value
- Protein23%
- Dietary fiber39%
- Thiamine20%
- Folate (B9)30%
- Iron44%
- Magnesium20%
Good source of
10–19% of the daily value
- Vitamin E10%
- Riboflavin (B2)16%
- Vitamin B614%
- Potassium12%
- Zinc12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ tbsp Canola oil
⅛ cup, chopped Onion
⅛ cloves, minced Garlic
⅛ cup Quinoa
⅛ tsp, ground Cumin seed
¹⁄₁₆ tsp Cayenne pepper- 🥄⅛ dash Salt
⅛ dash Black pepper
¹⁄₁₆ cup Cilantro
⅛ cup Sweet corn
½ cup Black beans
³⁄₁₆ cup Vegetable broth
Directions
- 1
Heat the vegetable oil in a medium saucepan over medium heat. Add the onion and garlic, and sauté until lightly browned.
- 2
Mix in the quinoa and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring to a boil, then cover, reduce heat, and simmer for 20 minutes.
- 3
Stir in the corn and continue to simmer for about 5 minutes until heated through. Mix in the black beans and cilantro.
Vitamins & minerals
Amounts for 1 serving (234 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 5 μg | 1% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 121 μg | 30% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 46 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 63 mg | 6% |
| Iron | 4 mg | 44% |
| Potassium | 573 mg | 12% |
| Magnesium | 83 mg | 20% |
| Phosphorus | 232 mg | 33% |
| Zinc | 1 mg | 12% |
| Copper | 0.4 mg | 39% |
| Manganese | 1 mg | 31% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.4 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 61 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 11 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 213 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 40minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Quinoa and Black Beans?
One serving of Quinoa and Black Beans (1 serving) has 213 calories, which works out to 91 calories per 100 g. That is about 11% of a 2,000-calorie day.
Are Quinoa and Black Beans high in protein?
It provides a solid 11 g of protein per serving (23% of the 50 g daily value), but protein supplies only 21% 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 Quinoa and Black Beans keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 69% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quinoa and Black Beans?
420 mg per serving.
How much sugar is in Quinoa and Black Beans?
1.6 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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