Quinoa Enchilada Casserole
Quinoa Enchilada Casserole
1 cup of quinoa enchilada casserole (Quinoa Enchilada Casserole) contains 390 Calories. The macronutrient breakdown is 42% carbs, 35% fat, and 23% protein. This is a good source of protein (41% of your Daily Value), fiber (32% of your Daily Value), and potassium (12% of your Daily Value).
- Makes
- 8 cup
- Prep Time
- 10 minutes
- Cook Time
- 30 minutes
Ingredients
Cheddar cheese 2 cup, shredded or 226g
Enchilada sauce 3 cups or 1.2kg
Directions
- Cook 1.5 cup quinoa with 2 cups of H2O Chop all veggies, shred cheese,
- Add can of enchilada sauce,Morning Star Crumbles, cooked quinoa, can of black beans, chopped veggies, some cheese (leave some aside for topping) all into a bowl
- Mix well.
- Fill glass pan with mixture
- Pour any remaining sauce over.
- Sprinkle remaining cheese over.
- Bake at 370F degrees for about 30 minutes till cheese is bubbly.
Nutrition Facts
For 1 cup of quinoa enchilada casserole
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 390 | |
| Fats | 15g | 19% |
| Saturated fats | 6g | 30% |
| Trans fats | 0.3g | |
| Cholesterol | 29mg | 10% |
| Sodium | 444mg | 19% |
| Carbs | 41g | 15% |
| Net carbs | 33g | |
| Fiber | 9g | 32% |
| Sugar | 2g | |
| Protein | 23g | |
| Calcium | 250mg | 25% |
| Iron | 5mg | 61% |
| Potassium | 554mg | 12% |
| Vitamin D | 0.2μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 8μg | |
| Beta carotene | 279μg | |
| Caffeine | 0mg | |
| Choline | 44mg | 8% |
| Copper | 0.3mg | 32% |
| Fluoride | 10μg | |
| Folate (B9) | 116μg | 29% |
| Lycopene | 0μg | |
| Magnesium | 96mg | 23% |
| Manganese | 1mg | 36% |
| Niacin | 6mg | 38% |
| Pantothenic acid | 1mg | 13% |
| Phosphorus | 441mg | 63% |
| Retinol | 72μg | |
| Riboflavin (B2) | 0.4mg | 28% |
| Selenium | 12μg | 21% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 57% |
| Vitamin A IU | 761IU | |
| Vitamin A | 98μg | 11% |
| Vitamin B12 | 4μg | 158% |
| Vitamin B6 | 1mg | 50% |
| Vitamin C | 37mg | 41% |
| Vitamin D IU | 7IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.2μg | |
| Vitamin E | 2mg | 11% |
| Vitamin K | 15μg | 13% |
| Zinc | 3mg | 26% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0.2g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0.1g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 17g | |
| Fats | ||
| Saturated fats | 6g | 30% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0.3g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0.2g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 0.5g | |
| Valine | 1g | |
