Cilantro Lime Quinoa

Vegetarian
Gluten Free
Dairy Free
Health score
37%
Cilantro Lime Quinoa
45 min.
6
215kcal

Suggestions

Ingredients

  •  avocado diced pitted peeled
  • tablespoons cilantro leaves fresh chopped
  • cloves garlic minced
  •  jalapeno diced
  • 1.5 tablespoons juice of lime 
  • 1.5 cups chicken broth low-sodium
  •  mangos diced peeled
  • tablespoon olive oil 
  • cup quinoa rinsed drained
  • 0.5  onion diced red
  • 0.3 teaspoon salt 

Equipment

  • sauce pan

Directions

  1. Heat olive oil in a saucepan over medium heat; cook and stir garlic until fragrant, about 1 minute.
  2. Add onion, jalapeno pepper, and salt; cook and stir until onion is tender, 5 to 10 minutes.
  3. Add quinoa and cook until slightly browned, 1 to 2 minutes.
  4. Pour in chicken broth and bring to a boil. Reduce heat to low and simmer until broth is absorbed, 15 to 20 minutes.
  5. Stir corn, mango, avocado, lime juice, and cilantro into quinoa mixture.
  6. Serve immediately or chill and serve cold.

Nutrition Facts

Calories215kcal
Protein11.26%
Fat37.94%
Carbs50.8%

Properties

Glycemic Index
35.46
Glycemic Load
2.95
Inflammation Score
-7
Nutrition Score
12.17304342726%

Flavonoids

Cyanidin
0.14mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.59mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
0.46mg
Kaempferol
0.08mg
Myricetin
0.04mg
Quercetin
2.09mg

Nutrients percent of daily need

Calories:215.43kcal
10.77%
Fat:9.49g
14.6%
Saturated Fat:1.38g
8.63%
Carbohydrates:28.58g
9.53%
Net Carbohydrates:23.54g
8.56%
Sugar:5.58g
6.2%
Cholesterol:0mg
0%
Sodium:119.49mg
5.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.34g
12.68%
Manganese:0.68mg
33.88%
Vitamin C:20.83mg
25.24%
Folate:96.96µg
24.24%
Fiber:5.04g
20.16%
Magnesium:71.43mg
17.86%
Phosphorus:174.82mg
17.48%
Copper:0.31mg
15.41%
Vitamin B6:0.31mg
15.29%
Vitamin E:2.13mg
14.19%
Potassium:459mg
13.11%
Vitamin B3:2.11mg
10.53%
Vitamin K:10.81µg
10.3%
Vitamin B2:0.17mg
10.03%
Iron:1.72mg
9.55%
Vitamin B1:0.14mg
9.49%
Vitamin A:462.47IU
9.25%
Zinc:1.22mg
8.11%
Vitamin B5:0.78mg
7.82%
Selenium:2.95µg
4.22%
Calcium:28.39mg
2.84%
Source:Allrecipes