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Nutrition Facts

  Servings Per Recipe: 8
  Serving Size: 1 serving

Amount Per Serving
  Calories 204.5
  Total Fat 3.2 g
      Saturated Fat 1.2 g
      Polyunsaturated Fat 0.4 g
      Monounsaturated Fat 1.0 g
  Cholesterol 63.4 mg
  Sodium 315.6 mg
  Potassium 259.2 mg
  Total Carbohydrate 31.7 g
      Dietary Fiber 9.1 g
      Sugars 5.4 g
  Protein 13.8 g
  Vitamin A 60.9 %
  Vitamin B-12 3.7 %
  Vitamin B-6 10.3 %
  Vitamin C 18.8 %
  Vitamin D 3.3 %
  Vitamin E 2.2 %
  Calcium 11.6 %
  Copper 8.6 %
  Folate 8.0 %
  Iron 18.0 %
  Magnesium 2.8 %
  Manganese 12.7 %
  Niacin 4.7 %
  Pantothenic Acid     8.2 %
  Phosphorus     20.8 %
  Riboflavin 23.3 %
  Selenium 3.6 %
  Thiamin 4.7 %
  Zinc 4.8 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Calories in Quinoa-Black Bean Casserole

View the full Quinoa-Black Bean Casserole Recipe & Instructions
Submitted by: STEPFANIER

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Quinoa-Black Bean Casserole

76 calories of Beans, Goya black beans, low sodium, (0.38 cup)

41 calories of Sweet potato, cooked, baked in skin, without salt, (0.25 large)

28 calories of Ancient Harvest Traditional Whole Grain Quinoa, 1 serving =.25 cup dry, (0.04 cup)

25 calories of Cheddar or Colby Cheese, Low Fat, (0.13 cup, shredded)

23 calories of Egg, fresh, whole, raw, (0.25 jumbo)

10 calories of Tomato Garlic Salsa, Trader Joe's Roasted Low Sodium, (2 tbsp)

3 calories of Cumin seed, (0.13 tbsp)


Nutrition & Calorie Comments  

Bulk of dish is sweet potato so to me it should be in the title. Agree with earlier rater that this was very messy to make, too. Used full-fat cheddar and added red pepper flakes, onion powder, and extra cumin & salsa but didn't save dish - too much sweet potato. You really only need 1 large one. Submitted by:
SPIFF37

(6/16/14)
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Cut recipe in half and used regular cheese and more of it. Next time I'd use less cumin, that's all I tasted, and a medium potato and add other spices. I would like to love this dish since it is full of things good for you- if you use low-fat cheese! Submitted by:
VAGRACE

(1/3/14)
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Used fat free cheese and kidney beans I cooked up without salt instead. Love this stuff! I add a bit of hot sauce in the bowl as I'm eating it, deeelicious. This one's a keeper!
Submitted by:
EATYOURGREENS2

(12/14/13)
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Made this but I spiced mine up with Tony's Chachere's, 1 heaping teaspoon of minced garlic, 1 level teaspoon of minced onions and regular Mexican cheese instead of low fat cheddar. Made this our main dish so I added 2 boiled chicken breast shredded. So easy!! Was delicious!! We Loved it, Thanks!!! Submitted by:
CORMIERTX

(11/19/13)
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would have liked a recipe for the salsa as depending what you put in will alter taste & calorie count Submitted by:
MARSHA188

(5/30/13)
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I selected this recipe for the fiber and cooked amaranth for quinoa. This was easy to make and we REALLY enjoyed it. There was a texture to it, that seemed like it had ground beef in it. I did not add cilantro. Submitted by:
KALISWALKER

(5/28/13)
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