Nutrition Facts
Servings Per Recipe: 6
Serving Size: 1 serving
Amount Per Serving
Calories 301.3
Total Fat 7.3 g
Saturated Fat 2.3 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.1 g
Cholesterol 9.9 mg
Sodium 909.6 mg
Potassium 539.3 mg
Total Carbohydrate 51.1 g
Dietary Fiber 10.6 g
Sugars 5.3 g
Protein 15.7 g
Vitamin A 153.4 %
Vitamin B-12 1.3 %
Vitamin B-6 15.2 %
Vitamin C 32.8 %
Vitamin D 0.3 %
Vitamin E 1.7 %
Calcium 22.5 %
Copper 10.0 %
Folate 32.8 %
Iron 19.7 %
Magnesium 22.8 %
Manganese 52.6 %
Niacin 8.0 %
Pantothenic Acid 3.5 %
Phosphorus 28.4 %
Riboflavin 43.8 %
Selenium 5.2 %
Thiamin 9.2 %
Zinc 9.5 %
*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 Veggie, bean & quinoa casserole

View the full Veggie, bean & quinoa casserole Recipe & Instructions

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 Veggie, bean & quinoa casserole

59 calories of Goya Black Beans, (0.33 cup)

55 calories of Ancient Harvest Traditional Whole Grain Quinoa, 1 serving =.25 cup dry, (0.08 cup)

53 calories of Yellow Sweet Corn, Frozen, (0.33 cup kernels)

36 calories of Cheddar Cheese, (0.08 cup, shredded)

27 calories of Spinach, frozen, (0.50 cup)

13 calories of Olive Oil, (0.33 1tsp)

5 calories of Canned Tomatoes, (0.17 can)

5 calories of Onions, raw, (0.17 small)

2 calories of Garlic, (0.50 tsp)

0 calories of Cumin seed, (0.04 tsp)

0 calories of Oregano, ground, (0.04 tsp)

0 calories of Salt, (0.08 tsp)


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