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PREP35mins
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COOK45mins
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READY IN80mins
- Number of servings: 8
- Calories: 288
Description
This is a hardy chili, that stands alone thanks to the quinoa. I survived through college without overdosing on sodium at Chipotle thanks to this recipe, and it continues to be a go-to for cooking on Sundays for the entire week - it'll last a week in the fridge for one and a half weeks, no lie (you can come after me in the comments if it doesn't last)! Enjoy and let me know what you think in the comments below :)
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ingredient portion sizes
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Ingredients
- black bean
- black pepper
- button mushroom
- cayenne pepper
- cumin
- dried oregano
- fresh garlic
- jalapeno pepper
- low-sodium vegetable stock
- quinoa
- red pepper flake
- Tomatoes, crushed, canned
- yellow onion
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ingredient portion sizes
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Nutrition Facts Chart
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|---|---|---|---|---|---|
| Calories: | 2,000 | 2,500 | |||
| Total Fat | Less Than | 65g | 80g | ||
| Sat Fat | Less Than | 20g | 25g | ||
| Chollesterol | Less Than | 300mg | 300mg | ||
| Sodium | Less Than | 2,400mg | 2,400mg | ||
| Total Carbohydrates | 300g | 375g | |||
| Dietary Fiber | 25g | 30g | |||
| Calories per gram: | |||||
| Fat 4% o Carbohydrates 73% o Protein 23% | |||||
Nutrition Facts
Serving Size
Serving Per Recipe About 8
| Calories 288 | Calories from Fat 27 | ||
|---|---|---|---|
| % Daily Value* | |||
| Total Fat 3g | 4% | ||
| Saturated Fat 0g | 2% | ||
| Trans Fat 0g | |||
| Cholesterol 0mg | 0% | ||
| Sodium 260mg | 11% | ||
| Total Carbohydrates 53g | 18% | ||
| Dietary Fiber 11g | 45% | ||
| Sugars 5g | |||
| Protein 16g | 33% | ||
| Vitamin A 579IU 12% | Vitamin C 16mg 27% | ||
| Calcium 115mg 12% | Iron 5mg 28% | ||
| Vitamin E 2mg 6% | Vitamin K 11µg 13% | ||
| Thiamin 1mg 40% | Riboflavin 0mg 19% | ||
| Vitamin D 2IU 0% | Niacin 3mg 17% | ||
| Vitamin B6 0mg 23% | Vitamin B12 0µg 1% | ||
| Pantothenic acid 1mg 12% | Folate 273µg 68% | ||
| Phosphorus 330mg 33% | Magnesium 147mg 37% | ||
| Zinc 3mg | Selenium 7µg | ||
| Copper 1mg | Manganese 1mg | ||
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Full Breakdown
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Nutrient
% Daily Value *
|
||
|---|---|---|
| Water 143g | ||
| Energy 288kcal | ||
| Energy 1205kJ | ||
| Protein 16g | 33% | |
| Adjusted Protein 1g | ||
| Total lipid (fat) 3g | 4% | |
| Ash 4g | ||
| Carbohydrate, by difference 53g | 18% | |
| Fiber, total dietary 11g | 45% | |
| Sugars, total 5g | ||
| Glucose (dextrose) 2g | ||
| Fructose 2g | ||
| Starch 11g | ||
| Calcium, Ca 115mg | 12% | |
| Iron, Fe 5mg | 28% | |
| Magnesium, Mg 147mg | 37% | |
| Phosphorus, P 330mg | 33% | |
| Potassium, K 1178mg | 34% | |
| Sodium, Na 260mg | 11% | |
| Zinc, Zn 3mg | ||
| Copper, Cu 1mg | ||
| Manganese, Mn 1mg | ||
| Selenium, Se 7µg | ||
| Fluoride, F 13µg | ||
| Vitamin C, total ascorbic acid 16mg | 27% | |
| Thiamin 1mg | 40% | |
| Niacin 3mg | 17% | |
| Pantothenic acid 1mg | 12% | |
| Folate, total 273µg | ||
| Folate, food 273µg | 68% | |
| Folate, DFE 273µg | ||
| Choline, total 62mg | ||
| Betaine 137mg | ||
| Vitamin A, RAE 29µg | ||
| Carotene, beta 308µg | ||
| Carotene, alpha 5µg | ||
| Cryptoxanthin, beta 64µg | ||
| Vitamin A, IU 579IU | 12% | |
| Lycopene 2317µg | ||
| Lutein + zeaxanthin 299µg | ||
| Vitamin E (alpha-tocopherol) 2mg | 6% | |
| Tocopherol, gamma 1mg | ||
| Vitamin D 2IU | 0% | |
| Vitamin K (phylloquinone) 11µg | 13% | |
| Fatty acids, total monounsaturated 1g | ||
| 18:1 undifferentiated 1g | ||
| Fatty acids, total polyunsaturated 1g | ||
| 18:2 undifferentiated 1g | ||
| Phytosterols 6mg | ||
| Campesterol 1mg | ||
| Threonine 1g | ||
| Isoleucine 1g | ||
| Leucine 1g | ||
| Lysine 1g | ||
| Phenylalanine 1g | ||
| Valine 1g | ||
| Arginine 1g | ||
| Alanine 1g | ||
| Aspartic acid 2g | ||
| Glutamic acid 2g | ||
| Glycine 1g | ||
| Proline 1g | ||
| Serine 1g | ||