⏱ 75 min totalHealthy Black Bean Casserole
Per 1 serving · 211 g · 13 ingredients
of a 2,000 cal day
- Protein10g15% of calories
- Carbs44g66% of calories
- Fat5.5g19% of calories
At a glance
One serving of Healthy Black Bean Casserole (211 g) has 255 calories, with 10 g of protein, 44 g of carbohydrates and 5.5 g of fat. Most of its energy comes from carbs (66% of calories). It is high in protein (20% DV), dietary fiber (25% DV) and Vitamin B6 (24% DV). Keep an eye on sodium, which provides 20% of the daily value.
High in
20%+ of the daily value
- Protein20%
- Dietary fiber25%
- Vitamin B624%
- Iron34%
- Phosphorus33%
- Copper23%
Good source of
10–19% of the daily value
- Vitamin C11%
- Thiamine16%
- Riboflavin (B2)11%
- Niacin15%
- Folate (B9)16%
- Pantothenic acid18%
Watch
20%+ of the daily value
- Sodium20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ cup Brown rice
⅓ cup Kidney beans
⅓ cup Sweet corn- ⅓ tbsp 2% milk
¹⁄₁₆ fruit Lime
¹⁄₁₆ cup, chopped Green bell pepper
¹⁄₁₆ cup, chopped Onion
⅔ oz Cream cheese
³⁄₁₆ tbsp Cilantro
³⁄₁₆ tbsp, whole Cumin seed
³⁄₁₆ tbsp Paprika
³⁄₁₆ tbsp Garlic
³⁄₁₆ tbsp Chili powder
Directions
- 1
Prepare the rice according to the package instructions.
- 2
Preheat the oven to 350°F and spray an 8x8 inch baking dish with non-stick spray.
- 3
In a large mixing bowl, combine the cooked rice, kidney beans, corn, milk, lime juice, green bell pepper, onions, cream cheese, cilantro, cumin, paprika, garlic, and chili powder. Stir until evenly mixed.
- 4
Transfer the mixture to the prepared baking dish and bake for 30-35 minutes, or until golden brown.
- 5
Remove from the oven and let cool for a few minutes before serving.
Vitamins & minerals
Amounts for 1 serving (211 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 84 μg | 9% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 8 μg | 6% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 62 μg | 16% |
| Vitamin B12 | 0.2 μg | 8% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 52 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 93 mg | 9% |
| Iron | 3 mg | 34% |
| Potassium | 487 mg | 10% |
| Magnesium | 75 mg | 18% |
| Phosphorus | 231 mg | 33% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 50% |
| Selenium | 8 μg | 15% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 34 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 532 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 33 μg | — |
| Serine | 1 g | — |
| Starch | 15 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 255 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 48minWalking (3.5 mph)
- 31minCycling (moderate)
- 21minRunning (6 mph)
- 36minSwimming laps
Common questions
How many calories are in Healthy Black Bean Casserole?
One serving of Healthy Black Bean Casserole (1 serving) has 255 calories, which works out to 121 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Healthy Black Bean Casserole high in protein?
It provides a solid 10 g of protein per serving (20% of the 50 g daily value), but protein supplies only 15% 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 Healthy Black Bean Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 66% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Healthy Black Bean Casserole?
465 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Healthy Black Bean Casserole?
5.2 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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