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  

Very good - used no salt products to reduce sodium Submitted by:
CECTARR
(4/13/20)
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I added extra spices and more fresh vegetables, and since I hate low-fat cheese, I used the normal variety and had enough for 10 portions - none of us are big eaters. Very yummy! Submitted by:
PREMAM
(3/10/20)
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Delicious. Not really 8 servings for main course vegetarian supper, more like 6 or 7 at most. I used grated carrots instead of sweet potato, and added a can of kidney beans in addition to the black beans. My spouse doesn't like low fat cheese, so I added a little regular cheese. Came out very good. Submitted by:
JUDIE.
(2/1/18)
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