Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Quinoa | 1 cup cooked (185g) | 222 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- (14.5 ounces) can diced tomatoes with green chilies
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- 1 medium onion, diced
- water
- 1/2 cup quinoa, washed and drained
- 1 green bell pepper, diced
- sea salt
- 1 teaspoon chili powder
- 1 teaspoon cumin
- =
Directions
Drain tomatoes and reserve juice.
Heat oil and saute garlic and onions until translucent.
Place the tomato juice in a liquid measuring cup and add enough water to equal 1 cup of liquid.
Add the liquid to the sauteed garlic and onions; bring to a boil.
Stir in the quinoa, pepper, and salt.
Cover and cook for 15 minutes or until the liquid is absorbed.
Stir in tomatoes, chili powder, and cumin; cook another 2-4 minutes until hot.