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Vegetarian Enchilada Quinoa Bake⏱ 200 min total
Recipes

Vegetarian Enchilada Quinoa Bake

Per 1 serving · 390 g · 16 ingredients

Calories
378
19%
of a 2,000 cal day
  • Protein
    18g
    19% of calories
  • Carbs
    51g
    53% of calories
  • Fat
    12g
    29% of calories
Portion

At a glance

One serving of Vegetarian Enchilada Quinoa Bake (390 g) has 378 calories, with 18 g of protein, 51 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (53% of calories). It is high in protein (36% DV), dietary fiber (40% DV) and Vitamin C (44% DV). Keep an eye on sodium and saturated fat, which provide 42% and 23% of the daily value.

Per 100 g
97cal
low energy density
Protein per 100 cal
4.8g
Net carbs
40g
carbs minus fiber
Fiber
11g
4.7 g sugar

High in

20%+ of the daily value

  • Protein36%
  • Dietary fiber40%
  • Vitamin C44%
  • Vitamin E23%
  • Thiamine20%
  • Riboflavin (B2)27%

Good source of

10–19% of the daily value

  • Vitamin A15%
  • Niacin15%
  • Pantothenic acid19%
  • Choline11%
  • Potassium18%

Watch

20%+ of the daily value

  • Sodium42%
  • Saturated fat23%

Ingredients

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

Directions

Prep 10 minCook 190 min
  1. 1

    Warm the canola oil in a large skillet over medium-high heat. Add the chopped onion and red bell pepper; cook, stirring, until slightly softened, about 3 minutes. Stir in the minced garlic and cook 30 seconds more, then transfer everything to a slow cooker.

  2. 2

    Rinse the quinoa in a fine-mesh strainer until the water runs clear, then add it to the slow cooker. Stir in the vegetable broth, tomatoes with green chilies, tomato sauce, chili powder, cumin, and a pinch of salt and pepper. Cover and cook on High until the quinoa is tender and most liquid is absorbed, about 2 hours 45 minutes to 3 hours 15 minutes; check near the end to avoid overcooking.

  3. 3

    Fold in the drained corn, black beans, and pinto beans. Sprinkle the cheese evenly over the top, cover, and cook until heated through and the cheese is melted, 10 to 15 minutes. Serve hot with your favorite toppings (e.g., cilantro, scallions, sour cream, hot sauce).

Vitamins & minerals

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

Vitamins

NutrientAmount% Daily Value
Vitamin A138 μg
15%
Vitamin C40 mg
44%
Vitamin D0.1 μg
1%
Vitamin E3 mg
23%
Vitamin K7 μg
6%
Thiamine0.2 mg
20%
Riboflavin (B2)0.4 mg
27%
Niacin2 mg
15%
Vitamin B61 mg
39%
Folate (B9)143 μg
36%
Vitamin B120.2 μg
8%
Pantothenic acid1 mg
19%
Choline62 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium237 mg
24%
Iron5 mg
58%
Potassium844 mg
18%
Magnesium129 mg
31%
Phosphorus404 mg
58%
Zinc3 mg
25%
Copper0.5 mg
52%
Manganese1 mg
53%
Selenium14 μg
26%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene44 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene771 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride18 μg—
Fructose2 g—
Galactose0.2 g—
Glucose2 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene4,256 μg—
Lysine1 g—
Maltose0.1 g—
Methionine0.3 g—
Monounsaturated fats4 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol54 μg—
Serine1 g—
Starch21 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 60.4 g—
Tryptophan0.2 g—
Tyrosine0.5 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 378 calories

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

  • 72min
    Walking (3.5 mph)
  • 45min
    Cycling (moderate)
  • 31min
    Running (6 mph)
  • 53min
    Swimming laps

Common questions

How many calories are in Vegetarian Enchilada Quinoa Bake?

One serving of Vegetarian Enchilada Quinoa Bake (1 serving) has 378 calories, which works out to 97 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Vegetarian Enchilada Quinoa Bake high in protein?

It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 19% 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.

Is Vegetarian Enchilada Quinoa Bake keto-friendly?

It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 53% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegetarian Enchilada Quinoa Bake?

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

How much sugar is in Vegetarian Enchilada Quinoa Bake?

4.7 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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