Photo: Anna Pelzer
Estimated Nutrition (whole recipe, rough)
624
Calories
22g
Protein
20g
Fat
97g
Carbs
Counts 10 of 14 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Quinoa | 1 cup cooked (185g) | 222 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Red Kidney Bean | not in our table | 0 |
| Pumpkin | not in our table | 0 |
| Capsicum | not in our table | 0 |
| Coriander | 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
- =
- 1 cup red kidney beans or black beans, cooked
- 1 cup quinoa
- 2 corn on the cob, kernels removed
- 400 g pumpkin, cubed
- 1 large red capsicum, diced
- 1 large tomato, diced
- 1 red onion, diced
- 1 bunch coriander, chopped
- 2 teaspoons olive oil
- 1 teaspoon ground cumin
- sea salt
- black pepper
- 1 lemon juice
- =
Directions
1
I a pot, combine quinoa, pumpkin, red kidney beans and corn kernels.
2
Boil until the quinoa is cooked and the pumpkin is soft
3
Meanwhile, heat the oil in a fry pan, and combine the cumin, onion and capsicum and fry until fragrant.
4
Add the onion mixture to the quinoa mixture, season with salt, pepper and add the lemon juice.
5
Stir to combine, and serve.
Recipe sourced from
fandom