1 cup (medium) of Quinoa with tomato paste (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 38.7 g of carbs, 7.4 g of protein, 3.2 g of fat and 5 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.

What is Quinoa with tomato paste?

Quinoa with tomato paste combines tender, cooked quinoa with a sauce made by gently frying tomato paste, often with a little oil and seasoning. The tomato brings a savoury tang that balances quinoa’s mild, slightly nutty flavour and soft, distinct grains. It works warm as a simple lunch or side, and can also be served chilled in a salad bowl with vegetables or herbs.

Quinoa with tomato paste provides plant-based protein and fibre, while remaining a relatively light base for a meal; it has 120 calories per 100 g. Add beans or roasted vegetables to make it more substantial, or use less oil in the sauce for a lighter serving.

Quinoa with tomato paste Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

21.5g

· 8% DV

Protein

4.1g

· 8% DV

Fat

1.8g

· 2% DV

Fiber

2.8g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 73% · Protein 14% · Fat 13%

Quinoa with tomato paste Vitamins & Minerals

Vitamins

0.5mg · 10% DV

Folate

38µg · 10% DV

0.09mg · 8% DV

Biotin

2µg · 7% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

95mg · 14% DV

Magnesium

38mg · 9% DV

Zinc

1mg · 9% DV

How Nutritious Is Quinoa with tomato paste?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

48/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Quinoa with tomato paste Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Quinoa with tomato paste

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Quinoa with tomato paste Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Quinoa with tomato paste Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Quinoa with tomato paste Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Quinoa with tomato paste Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.5g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 11.9:1

Above the ideal 4:1 (11.9:1).

Compare Quinoa with tomato paste

🍅🥣vs🍚

Quinoa with tomato paste vs Bulgur PilafSame calories per 100 g

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Quinoa with tomato paste vs Whole wheat pasta4 kcal fewer per 100 g

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Quinoa with tomato paste vs Breadstick290 kcal fewer per 100 g

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Quinoa with tomato paste vs Simit220 kcal fewer per 100 g

→

Foods Similar to Quinoa with tomato paste

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Quinoa with tomato paste

How do you make quinoa with tomato paste?

Quinoa with tomato paste is made by briefly sautéing tomato paste with aromatics, then adding rinsed quinoa and cooking it in water or broth until tender. Let it rest covered after cooking and fluff it with a fork for separate, light grains.

Do you need to rinse quinoa for quinoa with tomato paste?

Yes, rinse quinoa before making quinoa with tomato paste. Rinsing removes saponins on the surface, which can give cooked quinoa a bitter or soapy taste. Use a fine-mesh strainer and drain it well before adding it to the pan.

What is the water-to-quinoa ratio for quinoa with tomato paste?

A common starting point for quinoa with tomato paste is two parts liquid to one part quinoa. The exact amount can vary with the pan and added vegetables, so keep the pot covered and check near the end to avoid leaving excess liquid.

Why does quinoa with tomato paste turn mushy?

Quinoa with tomato paste usually turns mushy from too much liquid or overcooking. Measure the cooking liquid, keep the heat low once it simmers, and avoid stirring repeatedly. When the liquid is absorbed, let it stand covered briefly and fluff it gently.

Should you cook the tomato paste before adding quinoa?

Yes, cook the tomato paste briefly before adding quinoa with tomato paste. Sautéing it with onion or garlic deepens its flavor and softens its raw taste. Stir constantly so the paste does not scorch, then add the rinsed quinoa and cooking liquid.

Can you use tomato sauce instead of tomato paste in quinoa with tomato paste?

Yes, tomato sauce can replace tomato paste in quinoa with tomato paste, but it is thinner and less concentrated. Reduce some of the recipe’s other liquid so the quinoa does not become watery, and expect a milder tomato flavor.

What goes well with quinoa with tomato paste?

Quinoa with tomato paste pairs well with roasted vegetables, a crisp salad, grilled fish, or chicken. For a plant-based meal, serve it with beans or chickpeas; the tomato flavor also works well with fresh herbs and a squeeze of lemon.

What vegetables can you add to quinoa with tomato paste?

Bell peppers, zucchini, carrots, and onions all work well in quinoa with tomato paste. Sauté firm vegetables before adding the quinoa, while tender vegetables can go in later. If using vegetables that release lots of liquid, reduce the added broth.

How long does quinoa with tomato paste keep in the fridge?

Quinoa with tomato paste keeps for about three to four days in a covered container in the refrigerator. Cool it promptly after cooking and reheat only the portion you plan to eat, until steaming hot throughout.

Can quinoa with tomato paste be served cold?

Yes, quinoa with tomato paste can be served cold as a salad base. Chill the cooked quinoa, then toss it with cucumber, herbs, lemon juice, or chopped vegetables. Keep it refrigerated until serving and avoid leaving it out for an extended time.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026