⏱ 15 min totalCreamy Vegan Bean & Eggplant Casserole
Per 1 serving · 410 g · 11 ingredients
of a 2,000 cal day
- Protein14g19% of calories
- Carbs45g58% of calories
- Fat8g23% of calories
- ✓ Cholesterol free
At a glance
One serving of Creamy Vegan Bean & Eggplant Casserole (410 g) has 295 calories, with 14 g of protein, 45 g of carbohydrates and 8 g of fat. Most of its energy comes from carbs (58% of calories). It is high in protein (29% DV), dietary fiber (53% DV) and thiamine (62% DV).
High in
20%+ of the daily value
- Protein29%
- Dietary fiber53%
- Thiamine62%
- Vitamin B654%
- Folate (B9)31%
- Iron70%
Good source of
10–19% of the daily value
- Vitamin C17%
- Vitamin E19%
- Vitamin K11%
- Niacin13%
- Pantothenic acid19%
- Calcium17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ eggplant, peeled (yield from 1-1/4 lb) Eggplant
⅜ cup White beans
⅜ cup Chickpeas
¼ tsp Chili powder
⅜ tsp Paprika
¼ tbsp Tomato paste
½ can Tomatoes
¼ tbsp Tahini
¼ tbsp Olive oil- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Chop the eggplant into cubes about 1/4 inch in diameter. Saute in a large frying pan over a medium heat with a little olive oil for a few minutes until it starts to turn golden brown. Add the beans and the spices and mix so everything is evenly coated.
- 2
Add the tomato paste, chopped tomatoes and tahini, stir and simmer for 5-7 minutes until everything is completely heated through. Taste and season with salt and pepper. Serve with rice or baked potatoes and top with some freshly chopped parsley.
Vitamins & minerals
Amounts for 1 serving (410 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 53 μg | 6% |
| Vitamin C | 15 mg | 17% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 1 mg | 62% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 1 mg | 54% |
| Folate (B9) | 124 μg | 31% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 47 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 166 mg | 17% |
| Iron | 6 mg | 70% |
| Potassium | 1,106 mg | 24% |
| Magnesium | 108 mg | 26% |
| Phosphorus | 240 mg | 34% |
| Zinc | 2 mg | 21% |
| Copper | 1 mg | 59% |
| Manganese | 2 mg | 70% |
| Selenium | 6 μg | 11% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 19 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 598 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,561 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 295 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 35minCycling (moderate)
- 25minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Creamy Vegan Bean & Eggplant Casserole?
One serving of Creamy Vegan Bean & Eggplant Casserole (1 serving) has 295 calories, which works out to 72 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Creamy Vegan Bean & Eggplant Casserole high in protein?
It provides a solid 14 g of protein per serving (29% of the 50 g daily value), but protein supplies only 19% 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 Creamy Vegan Bean & Eggplant Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Creamy Vegan Bean & Eggplant Casserole?
431 mg per serving.
How much sugar is in Creamy Vegan Bean & Eggplant Casserole?
7.3 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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