⏱ 30 min totalBlack Bean & Corn Quinoa
Per 1 serving · 378 g · 11 ingredients
of a 2,000 cal day
- Protein15g16% of calories
- Carbs56g59% of calories
- Fat11g25% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Black Bean & Corn Quinoa (378 g) has 374 calories, with 15 g of protein, 56 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (59% of calories). It is high in protein (30% DV), dietary fiber (46% DV) and Vitamin C (48% DV). Keep an eye on sodium, which provides 39% of the daily value.
High in
20%+ of the daily value
- Protein30%
- Dietary fiber46%
- Vitamin C48%
- Vitamin E26%
- Thiamine25%
- Riboflavin (B2)23%
Good source of
10–19% of the daily value
- Vitamin K13%
- Niacin13%
- Pantothenic acid16%
- Choline12%
- Potassium17%
- Selenium10%
Watch
20%+ of the daily value
- Sodium39%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Canola oil
¼ medium Red bell pepper
¼ stalks, large (11 inches long) Celery
⅛ medium Onion
½ tsp Chili powder- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
½ cup Vegetable broth
¼ cup Sweet corn
¼ cup Quinoa
¼ can Black beans
Directions
- 1
Rinse and drain the black beans. Chop the onion, red bell pepper, and celery.
- 2
In a large skillet, heat the canola oil over medium-high heat. Add the onion, red bell pepper, celery, chili powder, salt, and pepper; cook and stir for 5-7 minutes or until the vegetables are tender.
- 3
Stir in the vegetable broth and corn; bring to a boil.
- 4
Stir in the quinoa. Reduce the heat and simmer, covered, for 12-15 minutes or until the liquid is absorbed. Add the black beans and cook for a few more minutes until heated through.
Vitamins & minerals
Amounts for 1 serving (378 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 71 μg | 8% |
| Vitamin C | 43 mg | 48% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 15 μg | 13% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 180 μg | 45% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 66 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 75 mg | 7% |
| Iron | 4 mg | 56% |
| Potassium | 804 mg | 17% |
| Magnesium | 135 mg | 32% |
| Phosphorus | 347 mg | 50% |
| Zinc | 2 mg | 20% |
| Copper | 0.5 mg | 50% |
| Manganese | 1 mg | 54% |
| Selenium | 6 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 33 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 734 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 28 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 374 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Black Bean & Corn Quinoa?
One serving of Black Bean & Corn Quinoa (1 serving) has 374 calories, which works out to 99 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Black Bean & Corn Quinoa high in protein?
It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Black Bean & Corn Quinoa keto-friendly?
It is hard to fit into a strict keto diet. One serving has 43 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Black Bean & Corn Quinoa?
902 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Black Bean & Corn Quinoa?
3.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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