⏱ 25 min totalSpinach & Bean Chipotle Casserole
Per 1 serving · 536 g · 14 ingredients
of a 2,000 cal day
- Protein13g18% of calories
- Carbs48g67% of calories
- Fat4.9g15% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Spinach & Bean Chipotle Casserole (536 g) has 269 calories, with 13 g of protein, 48 g of carbohydrates and 4.9 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (26% DV), dietary fiber (46% DV) and Vitamin A (30% DV).
High in
20%+ of the daily value
- Protein26%
- Dietary fiber46%
- Vitamin A30%
- Vitamin C51%
- Vitamin E24%
- Vitamin K194%
Good source of
10–19% of the daily value
- Niacin19%
- Pantothenic acid14%
- Zinc19%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅜ cup White beans
1 ½ cup Spinach
⅞ cup Tomatoes
⅛ cup Bulgur
¼ medium Onion
¾ clove Garlic- 🥄½ cup Water
⅛ tsp, leaves Oregano
¼ tsp Paprika
⅜ tsp, ground Cumin seed
¼ lime yields Lime juice
½ sprigs Cilantro
¼ tbsp Olive oil
¼ dash Black pepper
Directions
- 1
Finely chop onion and crush garlic. Heat olive oil in a large saucepan over medium heat.
- 2
Fry finely chopped onion, crushed garlic with paprika and cumin until golden and soft.
- 3
Add chopped tomatoes, bulgur, spinach and water. Add oregano.
- 4
Bring to boil. Cook under medium heat until bulgur is cooked and liquid has thicken (around 15 mins).
- 5
Rinse and drain the beans. Pour on top of spinach mixture. Cook for another 3 mins or so until the beans are hot.
- 6
Add lime juice. Season to taste. Serve with fresh cilantro sprinkled on top. Enjoy!
Vitamins & minerals
Amounts for 1 serving (536 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 271 μg | 30% |
| Vitamin C | 46 mg | 51% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 24% |
| Vitamin K | 233 μg | 194% |
| Thiamine | 1 mg | 121% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 1 mg | 41% |
| Folate (B9) | 180 μg | 45% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 31 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 218 mg | 22% |
| Iron | 7 mg | 85% |
| Potassium | 1,272 mg | 27% |
| Magnesium | 145 mg | 35% |
| Phosphorus | 221 mg | 32% |
| Zinc | 2 mg | 19% |
| Copper | 0.4 mg | 48% |
| Manganese | 2 mg | 77% |
| Selenium | 4 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,242 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 5,328 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 269 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Spinach & Bean Chipotle Casserole?
One serving of Spinach & Bean Chipotle Casserole (1 serving) has 269 calories, which works out to 50 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Spinach & Bean Chipotle Casserole high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 18% 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 Spinach & Bean Chipotle Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spinach & Bean Chipotle Casserole?
290 mg per serving.
How much sugar is in Spinach & Bean Chipotle 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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