Mexican Quinoa

Vegetarian
Gluten Free
Dairy Free
Health score
20%
Mexican Quinoa
40 min.
4
252kcal

Suggestions

Ingredients

  • 10 ounce canned tomatoes diced with green chile peppers such as ro*tel® canned
  • 0.3 cup cilantro leaves fresh chopped
  • cloves garlic minced
  •  jalapeno seeded chopped
  • cups chicken broth low-sodium
  • tablespoon olive oil 
  • small onion chopped
  • cup quinoa rinsed
  • envelope taco seasoning 

Equipment

  • frying pan

Directions

  1. Heat olive oil in a large skillet over medium heat; cook and stir quinoa and onion in the hot oil until onion is translucent, about 5 minutes.
  2. Add garlic and jalapeno pepper to quinoa mixture and cook until garlic is fragrant and slightly softened, 1 or 2 more minutes.
  3. Mix undrained can of diced tomatoes with green chiles, taco seasoning mix, and chicken broth into quinoa mixture. Bring to a boil, reduce heat to medium-low, and simmer until liquid has been absorbed, 15 to 20 minutes. Stir in cilantro.

Nutrition Facts

Calories252kcal
Protein13.43%
Fat23.72%
Carbs62.85%

Properties

Glycemic Index
30.25
Glycemic Load
0.54
Inflammation Score
-8
Nutrition Score
13.719999997512%

Flavonoids

Luteolin
0.05mg
Isorhamnetin
0.88mg
Kaempferol
0.12mg
Myricetin
0.03mg
Quercetin
4.28mg

Nutrients percent of daily need

Calories:252.29kcal
12.61%
Fat:6.83g
10.51%
Saturated Fat:1.01g
6.29%
Carbohydrates:40.73g
13.58%
Net Carbohydrates:33.32g
12.12%
Sugar:5.06g
5.63%
Cholesterol:0mg
0%
Sodium:981.07mg
42.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.7g
17.4%
Manganese:0.92mg
45.97%
Fiber:7.41g
29.66%
Phosphorus:238.38mg
23.84%
Vitamin C:18.63mg
22.58%
Magnesium:87.82mg
21.95%
Folate:83.14µg
20.78%
Vitamin A:932.48IU
18.65%
Copper:0.33mg
16.31%
Iron:2.89mg
16.05%
Vitamin B6:0.27mg
13.73%
Vitamin B3:2.35mg
11.75%
Vitamin E:1.7mg
11.31%
Vitamin B1:0.17mg
11.07%
Potassium:386.24mg
11.04%
Vitamin B2:0.18mg
10.65%
Zinc:1.49mg
9.95%
Vitamin K:5.95µg
5.67%
Selenium:3.94µg
5.62%
Vitamin B5:0.38mg
3.75%
Calcium:32.56mg
3.26%
Vitamin B12:0.12µg
1.97%
Source:Allrecipes