Mexican Style Quinoa

1. Heat oil in a saute pan and saute garlic and onions until translucent.

2. Shake in about 1 tsp Southwest Seasoning and stir to coat.

3. Add diced green peppers and stir to coat, saute about a minute.

4. Toss in the rinsed quinoa to toast along with the chopped veggies.

5. Add the tomato sauce plus the water and bring to a boil.

6. Add pepper and salt to taste.

7. Reduce heat to low, cover and cook for 15 minutes or until the liquid is absorbed.

8. Stir in green chillies, chili powder, and cumin.

9. Cook another 2-4 minutes until hot.

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Nutrient	Quantity
Total fats	14.5083 g
Protein	2.5198 g
Carbohydrates	39.5203 g
Energy	289.3904 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.127 g
Water	514.8508 g
Aspartic acid	0.1897 g
Calcium, Ca	78.086 mg
Lutein + zeaxanthin	23.618 g
Fiber, total dietary	15.0932 g
Fatty acids, total saturated 22:0	0.0189 g
Fatty acids, total trans-polyenoic 13:0	0.0007 g
Carotene, beta	422.552 g
Niacin	0.6 mg
Vitamin A, RAE	41.385 g
Arginine	0.1847 g
Riboflavin	0.0719 mg
Tocopherol, beta	0.0213 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.014 g
Fatty acids, total saturated 20:1	0.0469 g
Glutamic acid	0.3991 g
Sodium, Na	1286.9179 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1761 g
Total lipid (fat)	14.5083 g
Manganese, Mn	0.4083 mg
Fructose	1.5348 g
Proline	0.056 g
Fatty acids, total saturated 16:0	1.6369 g
Sucrose	1.1095 g
Choline, total	11.1527 mg
Sugars, total	16.9774 g
Serine	0.0464 g
Fatty acids, total saturated 10:0	0.001 g
Fatty acids, total saturated 18:0	0.286 g
Vitamin B-6	0.3088 mg
Selenium, Se	2.488 g
Ash	4.7603 g
Fatty acids, total saturated 18:1 undifferentiated	10.0067 g
Pantothenic acid	0.2129 mg
Phenylalanine	0.054 g
Copper, Cu	0.1205 mg
Betaine	0.1964 mg
Thiamin	0.0886 mg
Methionine	0.0125 g
Iron, Fe	2.3203 mg
Carbohydrate, by difference	39.5203 g
Phosphorus, P	64.249 mg
Folate, total	22.136 g
Tocopherol, gamma	0.2041 mg
Lycopene	0.567 g
Alanine	0.0472 g
Valine	0.0639 g
Fatty acids, total saturated 18:2 undifferentiated	1.6198 g
Glycine	0.0617 g
Carotene, alpha	56.43 g
Glucose (dextrose)	2.2248 g
Fatty acids, total saturated 14:0	0.0099 g
Zinc, Zn	0.5083 mg
Isoleucine	0.0454 g
Fatty acids, total saturated 12:0	0.0026 g
Fatty acids, total polyunsaturated	1.7468 g
Tocotrienol, gamma	0.077 mg
Fatty acids, total polyunsaturated 17:1	0.0169 g
Leucine	0.0722 g
Tocotrienol, alpha	0.1277 mg
Vitamin A, IU	830.23 IU
Folate, DFE	22.136 g
Tryptophan	0.0232 g
Vitamin C, total ascorbic acid	54.307 mg
Phytosterols	50.004 mg
Fatty acids, total polyunsaturated 18:1 c	0.0841 g
Fatty acids, total saturated 20:0	0.0574 g
Fatty acids, total saturated 6:0	0.0004 g
Tyrosine	0.0278 g
Vitamin K (phylloquinone)	11.6873 g
Fatty acids, total saturated	2.017 g
Histidine	0.0305 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0004 g
Fatty acids, total monounsaturated	10.2465 g
Threonine	0.0445 g
Folate, food	22.136 g
Fatty acids, total polyunsaturated 17:0	0.0034 g
Cryptoxanthin, beta	94.23 g
Vitamin E (alpha-tocopherol)	3.0661 mg
Magnesium, Mg	26.539 mg
Lysine	0.0772 g
Potassium, K	287.023 mg
Cystine	0.0151 g
Fluoride, F	1.21 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Olive oil	1 tablespoon	119.34	0	13.5
Quinoa	0.5 cup	0	0	0
Onion	1	44	10.274	0.11
Green Chilies	1 can	97.1514	24	0
Water	0.33 cup	0	0	0
Tomato Sauce	0.75 cup	0	0	0
Garlic Clove	3	13.41	2.9754	0.045
chili powder	1 teaspoon	7.614	1.3419	0.3856
green bell pepper	1	0	0	0
cumin	1 teaspoon	7.875	0.929	0.4677
salt pepper	0	0	0	0
southwest seasoning	1 teaspoon	0	0	0