⏱ 80 min totalVegetarian Quinoa Chili
Per 1 serving · 394 g · 19 ingredients
of a 2,000 cal day
- Protein11g20% of calories
- Carbs37g67% of calories
- Fat3.2g13% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Vegetarian Quinoa Chili (394 g) has 207 calories, with 11 g of protein, 37 g of carbohydrates and 3.2 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (22% DV), dietary fiber (45% DV) and Vitamin C (58% DV).
High in
20%+ of the daily value
- Protein22%
- Dietary fiber45%
- Vitamin C58%
- Vitamin E20%
- Thiamine76%
- Riboflavin (B2)21%
Good source of
10–19% of the daily value
- Vitamin A19%
- Vitamin K13%
- Niacin16%
- Pantothenic acid13%
- Choline10%
- Calcium12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Quinoa- 🥄⅛ cup Water
⅛ tbsp Olive oil
⅛ small Onion
⁵⁄₁₆ cloves, minced Garlic
⅛ pepper Jalapeno peppers
³⁄₁₆ medium Carrots
³⁄₁₆ stalk, medium Celery
⅛ medium Green bell pepper
⅛ medium Red bell pepper
⅛ medium Zucchini
³⁄₁₆ can Black beans
⅛ cup Kidney beans
½ cup Tomatoes
³⁄₁₆ cup Tomato sauce
⅛ tbsp Chili powder
⅛ tbsp, whole Cumin seed- 🥄⅛ dash Salt
⅛ dash Black pepper
Directions
- 1
Combine quinoa and water in a medium saucepan. Cook over medium heat until the water is absorbed, about 15 minutes. Set aside.
- 2
In a large pot, heat olive oil over high heat. Add the onion and cook until tender, about 5 minutes. Stir in garlic, jalapeño, carrot, celery, bell peppers, and zucchini. Cook until vegetables are tender, about 10 minutes.
- 3
Add black beans, kidney beans, tomatoes, and tomato sauce to the pot. Stir in the cooked quinoa. Season with chili powder, cumin, salt, and black pepper. Simmer on low heat for about 30 minutes. Serve warm.
Vitamins & minerals
Amounts for 1 serving (394 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 172 μg | 19% |
| Vitamin C | 53 mg | 58% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 16 μg | 13% |
| Thiamine | 1 mg | 76% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 113 μg | 28% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 57 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 116 mg | 12% |
| Iron | 4 mg | 53% |
| Potassium | 957 mg | 20% |
| Magnesium | 88 mg | 21% |
| Phosphorus | 225 mg | 32% |
| Zinc | 1 mg | 13% |
| Copper | 0.4 mg | 39% |
| Manganese | 1 mg | 27% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 446 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,805 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 22 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 9,002 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 207 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 39minWalking (3.5 mph)
- 25minCycling (moderate)
- 17minRunning (6 mph)
- 29minSwimming laps
Common questions
How many calories are in Vegetarian Quinoa Chili?
One serving of Vegetarian Quinoa Chili (1 serving) has 207 calories, which works out to 52 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Vegetarian Quinoa Chili high in protein?
It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 20% 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 Quinoa Chili keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 67% 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 Quinoa Chili?
430 mg per serving.
How much sugar is in Vegetarian Quinoa Chili?
7.9 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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