⏱ 60 min totalVegan Thai Quinoa Casserole
Per 1 serving · 199 g · 14 ingredients
of a 2,000 cal day
- Protein9.9g10% of calories
- Carbs48g51% of calories
- Fat16g39% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Thai Quinoa Casserole (199 g) has 362 calories, with 9.9 g of protein, 48 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (51% of calories). It is high in dietary fiber (28% DV), Vitamin C (52% DV) and Vitamin K (20% DV). Keep an eye on saturated fat, which provides 63% of the daily value.
High in
20%+ of the daily value
- Dietary fiber28%
- Vitamin C52%
- Vitamin K20%
- Thiamine22%
- Vitamin B626%
- Folate (B9)30%
Good source of
10–19% of the daily value
- Vitamin E13%
- Riboflavin (B2)15%
- Niacin11%
- Pantothenic acid12%
- Potassium15%
- Zinc16%
Watch
20%+ of the daily value
- Saturated fat63%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ cup Quinoa
¼ medium Red bell pepper
¼ pepper Jalapeno peppers
¼ cloves, minced Garlic
⅛ can Black beans
¼ cup Coconut milk
⅛ cup (not packed) Raisins
¼ tbsp Coconut oil- 🥄¹⁄₁₆ tsp Salt
³⁄₁₆ tsp Curry powder
0.02 tsp Cayenne pepper
0.02 tsp Chili powder
⅛ cup Cilantro
¹⁄₁₆ cup, chopped Scallions
Directions
- 1
Preheat oven to 350 F. Chop green onion, jalapeno, bell peppers; mince garlic.
- 2
Rinse the quinoa thoroughly and boil in water for 7-10 minutes. Drain and set aside.
- 3
In a large skillet (cast iron, preferably), cook the garlic in the coconut oil on medium heat. After a minute, add the red bell and jalapeno peppers, cayenne, curry powder and chili powder. Cook for 6 minutes.
- 4
Add the sauteed mixture to the quinoa. Stir in the black beans, cilantro, raisins, coconut milk and salt.
- 5
Transfer the mixture to an 8×11 dish and cook for 30-40 minutes. Enjoy!
Vitamins & minerals
Amounts for 1 serving (199 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 60 μg | 7% |
| Vitamin C | 46 mg | 52% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 24 μg | 20% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 119 μg | 30% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 44 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 63 mg | 6% |
| Iron | 5 mg | 60% |
| Potassium | 696 mg | 15% |
| Magnesium | 117 mg | 28% |
| Phosphorus | 283 mg | 40% |
| Zinc | 2 mg | 16% |
| Copper | 0.5 mg | 51% |
| Manganese | 1 mg | 58% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 10 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 634 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 42 μg | — |
| Fructose | 6 g | — |
| Galactose | 0 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 0.5 g | — |
| Starch | 17 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 362 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 69minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Vegan Thai Quinoa Casserole?
One serving of Vegan Thai Quinoa Casserole (1 serving) has 362 calories, which works out to 182 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Vegan Thai Quinoa Casserole high in protein?
Not especially. It has 9.9 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegan Thai Quinoa Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Thai Quinoa Casserole?
233 mg per serving.
How much sugar is in Vegan Thai Quinoa Casserole?
12 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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