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Spiced Mung Bean Casserole⏱ 45 min total
Recipes

Spiced Mung Bean Casserole

Per 1 serving · 364 g · 21 ingredients

Calories
413
21%
of a 2,000 cal day
  • Protein
    18g
    16% of calories
  • Carbs
    53g
    48% of calories
  • Fat
    18g
    36% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Spiced Mung Bean Casserole (364 g) has 413 calories, with 18 g of protein, 53 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (35% DV), dietary fiber (45% DV) and Vitamin A (58% DV). Keep an eye on sodium and saturated fat, which provide 20% and 73% of the daily value.

Per 100 g
113cal
low energy density
Protein per 100 cal
4.2g
Net carbs
40g
carbs minus fiber
Fiber
13g
7.4 g sugar

High in

20%+ of the daily value

  • Protein35%
  • Dietary fiber45%
  • Vitamin A58%
  • Vitamin C60%
  • Vitamin K139%
  • Thiamine36%

Good source of

10–19% of the daily value

  • Vitamin E15%
  • Riboflavin (B2)11%
  • Niacin19%
  • Choline11%
  • Calcium18%
  • Selenium12%

Watch

20%+ of the daily value

  • Sodium20%
  • Saturated fat73%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 40 min
  1. 1

    Soak mung beans in water for 4 hours. Drain and rinse. Chop onion, mince garlic and ginger, peel and cube squash, and roughly chop kale. Set aside.

  2. 2

    Heat salted water in a saucepan. When boiling, add mung beans and cook for 15-20 minutes until they still have a bite.

  3. 3

    Heat coconut oil in a large saucepan. Add finely chopped onion and minced garlic. Fry until soft.

  4. 4

    Add curry powder, turmeric, fenugreek, mustard seeds, cinnamon, cumin, coriander, ginger, and tomato paste. Cook for a few minutes to release aromas.

  5. 5

    Add butternut squash and vegetable stock. Cook for 15-20 minutes until squash is soft but retains a bite.

  6. 6

    Add coconut milk, cooked mung beans, and kale. Cook for a few minutes until kale has wilted.

  7. 7

    Just before serving, add lime juice and season with salt and pepper to taste. Serve with chopped cilantro on top.

Vitamins & minerals

Amounts for 1 serving (364 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A524 μg
58%
Vitamin C54 mg
60%
Vitamin D0 μg
0%
Vitamin E2 mg
15%
Vitamin K167 μg
139%
Thiamine0.4 mg
36%
Riboflavin (B2)0.1 mg
11%
Niacin3 mg
19%
Vitamin B60.5 mg
36%
Folate (B9)392 μg
98%
Vitamin B120 μg
0%
Pantothenic acid1 mg
29%
Choline63 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium180 mg
18%
Iron8 mg
98%
Potassium1,347 mg
29%
Magnesium180 mg
43%
Phosphorus328 mg
47%
Zinc2 mg
20%
Copper1 mg
113%
Manganese2 mg
70%
Selenium7 μg
12%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene644 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene4,636 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.2 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene1,534 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats1 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.5 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 413 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 78min
    Walking (3.5 mph)
  • 50min
    Cycling (moderate)
  • 34min
    Running (6 mph)
  • 58min
    Swimming laps

Common questions

How many calories are in Spiced Mung Bean Casserole?

One serving of Spiced Mung Bean Casserole (1 serving) has 413 calories, which works out to 113 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Spiced Mung Bean Casserole high in protein?

It provides a solid 18 g of protein per serving (35% 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 Spiced Mung Bean Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spiced Mung Bean Casserole?

461 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Spiced Mung Bean Casserole?

7.4 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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