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Red Quinoa and Black Bean Enchiladas⏱ 55 min total
Recipes

Red Quinoa and Black Bean Enchiladas

Per 1 serving · 291 g · 13 ingredients

Calories
514
26%
of a 2,000 cal day
  • Protein
    21g
    16% of calories
  • Carbs
    62g
    48% of calories
  • Fat
    21g
    36% of calories
Portion

At a glance

One serving of Red Quinoa and Black Bean Enchiladas (291 g) has 514 calories, with 21 g of protein, 62 g of carbohydrates and 21 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (42% DV), dietary fiber (43% DV) and Vitamin C (38% DV). Keep an eye on sodium and saturated fat, which provide 32% and 37% of the daily value.

Per 100 g
177cal
medium energy density
Protein per 100 cal
4g
Net carbs
50g
carbs minus fiber
Fiber
12g
4.6 g sugar

High in

20%+ of the daily value

  • Protein42%
  • Dietary fiber43%
  • Vitamin C38%
  • Thiamine41%
  • Riboflavin (B2)27%
  • Niacin21%

Good source of

10–19% of the daily value

  • Vitamin A11%
  • Vitamin E17%
  • Vitamin K10%
  • Vitamin B1211%
  • Pantothenic acid14%
  • Choline10%

Watch

20%+ of the daily value

  • Sodium32%
  • Saturated fat37%

Ingredients

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

Directions

Prep 20 minCook 35 min
  1. 1

    Cook the quinoa according to package directions; set aside in a large bowl. Preheat the oven to 475°F.

  2. 2

    On a sheet pan, toss the tomatillos and poblano with 1 tablespoon of the olive oil and a pinch of salt and pepper. Roast until browned and tender, 10 to 12 minutes; let cool slightly.

  3. 3

    Peel the poblano, remove the stem, ribs, and seeds, then finely chop it along with the tomatillos.

  4. 4

    In the emptied quinoa pot, heat the remaining 1 tablespoon oil over medium-high. Add the chopped onion and cook, stirring, until softened, 2 to 3 minutes.

  5. 5

    Stir in the water, chopped tomatillos, and chopped poblano. Cook until thickened and saucy, 2 to 4 minutes. Stir in half the lime juice and season to taste with salt and pepper; this is your salsa.

  6. 6

    To the bowl with quinoa, add the black beans, taco seasoning, and remaining lime juice. Toss to combine and adjust seasoning.

  7. 7

    Spread about 1/2 cup of the salsa in the bottom of a baking dish. Fill the tortillas evenly with the quinoa–bean mixture, roll snugly, and place seam side down in the dish.

  8. 8

    Spoon the remaining salsa over the enchiladas and top with the shredded cheese. Bake at 475°F until the cheese is melted and lightly browned, 13 to 15 minutes. Rest 2 minutes before serving.

Vitamins & minerals

Amounts for 1 serving (291 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A95 μg
11%
Vitamin C34 mg
38%
Vitamin D0.2 μg
1%
Vitamin E3 mg
17%
Vitamin K13 μg
10%
Thiamine0.5 mg
41%
Riboflavin (B2)0.3 mg
27%
Niacin3 mg
21%
Vitamin B60.3 mg
20%
Folate (B9)177 μg
44%
Vitamin B120.3 μg
11%
Pantothenic acid1 mg
14%
Choline53 mg
10%

Minerals

NutrientAmount% Daily Value
Calcium309 mg
31%
Iron5 mg
61%
Potassium708 mg
15%
Magnesium106 mg
25%
Phosphorus456 mg
65%
Zinc3 mg
24%
Copper0.4 mg
48%
Manganese1 mg
44%
Selenium23 μg
42%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene3 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene51 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride25 μg—
Fructose0.4 g—
Galactose0 g—
Glucose1 g—
Glutamic acid4 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0.1 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Maltose1 g—
Methionine0.3 g—
Monounsaturated fats9 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline2 g—
Retinol72 μg—
Serine1 g—
Starch31 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.2 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 514 calories

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

  • 98min
    Walking (3.5 mph)
  • 62min
    Cycling (moderate)
  • 43min
    Running (6 mph)
  • 72min
    Swimming laps

Common questions

How many calories are in Red Quinoa and Black Bean Enchiladas?

One serving of Red Quinoa and Black Bean Enchiladas (1 serving) has 514 calories, which works out to 177 calories per 100 g. That is about 26% of a 2,000-calorie day.

Are Red Quinoa and Black Bean Enchiladas high in protein?

It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 16% 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 Red Quinoa and Black Bean Enchiladas keto-friendly?

It is hard to fit into a strict keto diet. One serving has 50 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Red Quinoa and Black Bean Enchiladas?

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

How much sugar is in Red Quinoa and Black Bean Enchiladas?

4.6 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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