This recipe has Vitamin A (IU) as 1696% (as a percentage of RDA).
You'll likely need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.6% of RDA
• Calories: 17.0% of RDA
• Carbs: 23.6% of RDA
• Fat (total lipid): 4.2% of RDA
• Fiber: 69.4% of RDA
• Fructose: 8.0% of RDA
• Protein: 13.6% of RDA
• Sodium: 29.6% of RDA
• Sugar: 50.2% of RDA
• Vitamin A (IU): 1696% of RDA
• Vitamin B6: 29.8% of RDA
• Vitamin C: 107% of RDA
• Iron: 8.4% of RDA
• Magnesium: 48.4% of RDA
• Manganese: 26.9% of RDA
• Niacin: 17.6% of RDA
• Potassium: 39.3% of RDA
• Zinc: 15.6% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
0
MACROS
Carbohydrate
64.8
g
64.84
Calories
340
340.224
Fiber
19.4
g
19.424
Iron
1.58
mg
1.584
Protein
15.3
g
15.303
Sodium
400
mg
399.959
Sugars
15.7
g
15.696
Fat (total lipid)
2.54
g
2.539
N
0
0
red onion|garlic (fresh)|red bell pepper|carrot|soy sauce (regular)|ancho chili powder|cumin|chipotle chili pepper|quinoa|water|pumpkin puree|tomato paste|black bean
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PREPARATION
1.
In a medium-sized pot, sauté the diced onion in 1-2 Tbs of water over medium heat, making sure to stir frequently. Once the onions become softened add in the minced garlic until lightly browned.
2.
Add the bell pepper, carrot and soy sauce and continue mixing for just a few minutes. Next add the chipotle pepper and mix quickly. Add in some of the water if anything starts sticking to the pot.
3.
To the pot, add in the spices, quinoa, water, pumpkin and tomato paste. Stir until everything is well-combined and turn the heat to high. Once the mixture comes to a boil, turn the heat to low and simmer for about 20 minutes.
4.
Once the quinoa is finished cooking in the pot, add in the precooked black beans and continue heating for about 5 minutes. Once everything is warmed, serve up in bowls with your favorite cornbread or with avocado and tortilla chips.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
2.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 340
Protein 15.3 g
Carbohydrates 64.8 g
Iron 1.58 mg
Fiber 19.4 g
Calcium 36.0 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
