⏱ 25 min totalZucchini, Black Bean and Rice Skillet
Per 1 serving · 403 g · 9 ingredients
of a 2,000 cal day
- Protein13g14% of calories
- Carbs66g74% of calories
- Fat4.6g12% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Zucchini, Black Bean and Rice Skillet (403 g) has 353 calories, with 13 g of protein, 66 g of carbohydrates and 4.6 g of fat. Most of its energy comes from carbs (74% of calories). It is high in protein (26% DV), dietary fiber (45% DV) and Vitamin C (44% DV).
High in
20%+ of the daily value
- Protein26%
- Dietary fiber45%
- Vitamin C44%
- Thiamine97%
- Riboflavin (B2)25%
- Niacin24%
Good source of
10–19% of the daily value
- Vitamin E16%
- Pantothenic acid19%
- Calcium11%
- Potassium17%
- Magnesium19%
- Zinc14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Canola oil
¼ small Zucchini
¼ small Onion
⅛ cup, sliced Red bell pepper
½ cup Black beans
½ cup Tomatoes- 🥄³⁄₁₆ cup Water
¹⁄₁₆ tsp, ground Oregano
¼ cup White rice
Directions
- 1
Dice the zucchini, onion, and bell pepper.
- 2
Heat the oil in a large skillet over medium heat. Add the zucchini, onion, and bell pepper; cook for 5 minutes, stirring occasionally.
- 3
Add the canned black beans, undrained tomatoes, water, and oregano. Increase the heat and bring to a boil.
- 4
Add the instant rice and stir well. Cover, remove from heat, and let stand for 7 minutes or until the liquid is absorbed.
Vitamins & minerals
Amounts for 1 serving (403 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 45 μg | 5% |
| Vitamin C | 40 mg | 44% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 1 mg | 97% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 212 μg | 53% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 45 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 109 mg | 11% |
| Iron | 5 mg | 67% |
| Potassium | 811 mg | 17% |
| Magnesium | 78 mg | 19% |
| Phosphorus | 233 mg | 33% |
| Zinc | 2 mg | 14% |
| Copper | 0.4 mg | 49% |
| Manganese | 1 mg | 42% |
| Selenium | 10 μg | 18% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 517 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,044 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 353 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Zucchini, Black Bean and Rice Skillet?
One serving of Zucchini, Black Bean and Rice Skillet (1 serving) has 353 calories, which works out to 88 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Zucchini, Black Bean and Rice Skillet high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 14% 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 Zucchini, Black Bean and Rice Skillet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 53 g of net carbs and 74% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Zucchini, Black Bean and Rice Skillet?
323 mg per serving.
How much sugar is in Zucchini, Black Bean and Rice Skillet?
5.3 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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