Directions:
- -Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low.
- -Cover and simmer until quinoa is tender and the water has been absorbed, about 20 minutes. Set aside.
- -Heat the olive oil in the pan over medium heat. Stir in the onion and garlic. Cook and stir until the onion has softened and turned translucent, about 5 minutes.
- -Season with the chili powder, ground cumin, cayenne pepper, oregano and crushed red pepper. Cook 1 minute to release the flavor of the spices.
- -Stir in the red bell pepper and zucchini, cook about 3 minutes.
- - Add the tomatoes, parsley, cilantro, kidney beans.
- -Season with Salt and Pepper.
- -Simmer until the peppers and zucchini are tender crisp, about 20 minutes.
- -Stir in the corn, fold in the quinoa.
- -Return to a simmer and cook 10-15 minutes to reheat.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1321.43 Kcal (5533 kJ) | ||
| Calories from fat | 221.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 24.58g | 38% | |
|---|---|---|---|
| Cholesterol | 23.14mg | 8% | |
| Sodium | 1696.8mg | 71% | |
| Potassium | 4634.16mg | 99% | |
| Total Carbs | 218.04g | 73% | |
| Sugars | 29.52g | 118% | |
| Dietary Fiber | 45.01g | 180% | |
| Protein | 68.15g | 136% | |
| Vitamin C | 94.6mg | 158% | |
| Vitamin A | 0.8mg | 26% | |
| Iron | 36.9mg | 205% | |
| Calcium | 421.2mg | 42% | |
| Amount Per 100 g | |||
| Calories | 121.42 Kcal (508 kJ) | ||
| Calories from fat | 20.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.26g | 38% | |
|---|---|---|---|
| Cholesterol | 2.13mg | 8% | |
| Sodium | 155.91mg | 71% | |
| Potassium | 425.82mg | 99% | |
| Total Carbs | 20.04g | 73% | |
| Sugars | 2.71g | 118% | |
| Dietary Fiber | 4.14g | 180% | |
| Protein | 6.26g | 136% | |
| Vitamin C | 8.7mg | 158% | |
| Vitamin A | 0.1mg | 26% | |
| Iron | 3.4mg | 205% | |
| Calcium | 38.7mg | 42% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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