⏱ 30 min totalQuinoa Black Bean Tacos
Per 1 serving · 236 g · 12 ingredients
of a 2,000 cal day
- Protein12g14% of calories
- Carbs58g64% of calories
- Fat8.8g22% of calories
- ✓ Cholesterol free
At a glance
One serving of Quinoa Black Bean Tacos (236 g) has 359 calories, with 12 g of protein, 58 g of carbohydrates and 8.8 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (25% DV), dietary fiber (34% DV) and thiamine (41% DV). Keep an eye on sodium, which provides 29% of the daily value.
High in
20%+ of the daily value
- Protein25%
- Dietary fiber34%
- Thiamine41%
- Niacin22%
- Vitamin B620%
- Folate (B9)44%
Good source of
10–19% of the daily value
- Vitamin E12%
- Riboflavin (B2)18%
- Pantothenic acid15%
- Calcium12%
- Potassium12%
- Zinc14%
Watch
20%+ of the daily value
- Sodium29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ cup Quinoa
⅛ cloves, minced Garlic- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tbsp Chili powder
¹⁄₁₆ tsp, whole Cumin seed
0.03 tsp, ground Oregano
¹⁄₁₆ tsp Paprika- 🥄³⁄₁₆ cup Water
⅛ cup cherry tomatoes Cherry tomatoes
¼ cup Black beans
⅛ fruit Avocado
2 tortilla, small Flour tortillas
Directions
- 1
Rinse the quinoa thoroughly using a wire mesh sieve to remove bitterness. Alternatively, place quinoa in a bowl with water, swish, and drain until the water is clear.
- 2
In a medium pot, combine rinsed quinoa, minced garlic, salt, chili powder, cumin, oregano, paprika, and 1.5 cups water. Stir, cover, and bring to a boil over high heat. Reduce to low and simmer for 15 minutes. Turn off the heat and let sit for 10 minutes.
- 3
Chop the tomatoes and rinse the black beans in a colander, allowing excess water to drain.
- 4
Fluff the cooked quinoa with a fork and stir in the drained black beans.
- 5
Toast tortillas in a skillet over medium heat until slightly golden but still pliable. Fill each tortilla with ¼ cup quinoa mixture, top with tomatoes and avocado slice, fold, and serve.
Vitamins & minerals
Amounts for 1 serving (236 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 18 μg | 2% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0.5 mg | 41% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 176 μg | 44% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 40 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 118 mg | 12% |
| Iron | 5 mg | 56% |
| Potassium | 587 mg | 12% |
| Magnesium | 87 mg | 21% |
| Phosphorus | 301 mg | 43% |
| Zinc | 2 mg | 14% |
| Copper | 0.4 mg | 39% |
| Manganese | 1 mg | 40% |
| Selenium | 18 μg | 33% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 35 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 189 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 22 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 479 μg | — |
| Lysine | 1 g | — |
| Maltose | 2 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 37 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 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 359 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 68minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Quinoa Black Bean Tacos?
One serving of Quinoa Black Bean Tacos (1 serving) has 359 calories, which works out to 152 calories per 100 g. That is about 18% of a 2,000-calorie day.
Are Quinoa Black Bean Tacos high in protein?
It provides a solid 12 g of protein per serving (25% of the 50 g daily value), but protein supplies only 14% 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 Black Bean Tacos keto-friendly?
It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 64% 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 Black Bean Tacos?
678 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Quinoa Black Bean Tacos?
2.8 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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