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Cerrar
Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
For Each Individual Casserole:
Salt & pepper to taste
Grated cheese of your choice (for garnish)
Sliced fresh jalapeños (for garnish)
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
12 servings in recipe 		quinoa
4.72g 		water
13.17g 		salsa
9.86g 		corn kernels
3.76g 		beans
8.08g 		cumin
0.09g 		paprika
0.09g 		pepper
0.0g 		salt
0.0g 		Total Per Serving Total for Recipe
Protein (g) 0.67 0.0 0.15 0.12 1.75 0.02 0.01 n/a n/a 2.71 32.52
Total Fat (g) 0.29 0.0 0.02 0.03 0.11 0.02 0.01 n/a n/a 0.48 5.76
Carbohydrates (g) 3.03 0.0 0.69 0.88 5.04 0.04 0.05 n/a n/a 9.73 116.76
Ash (g) 0.11 0.01 0.16 0.02 0.29 0.01 0.01 n/a n/a 0.61 7.32
Calories (kcal) 17.379 0.0 3.549 3.683 27.564 0.328 0.253 n/a n/a 52.756 633.072
Starch (g) 2.47 n/a n/a n/a n/a n/a n/a n/a n/a 2.47 29.64
Sucrose (g) n/a n/a n/a 0.09 n/a n/a 0.0 n/a n/a 0.09 1.08
Glucose (dextrose) (g) n/a n/a n/a 0.02 n/a n/a 0.0 n/a n/a 0.02 0.24
Fructose (g) n/a n/a n/a 0.02 n/a n/a 0.01 n/a n/a 0.03 0.36
Lactose (g) n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0
Maltose (g) n/a n/a n/a 0.01 n/a n/a 0.0 n/a n/a 0.01 0.12
Alcohol (g) n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Water (g) 0.63 13.15 8.84 2.7 0.89 0.01 0.01 n/a n/a 26.23 314.76
Caffeine (mg) n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Theobromine (mg) n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Sugars (g) n/a 0.0 n/a 0.14 0.17 0.0 0.01 n/a n/a 0.32 3.84
Galactose (g) n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0
Dietary Fiber (g) 0.3 0.0 0.1 0.1 1.2 0.0 0.0 n/a n/a 1.8 21.6
Calcium (mg) 2.22 0.395 1.183 0.15 9.943 0.815 0.155 n/a n/a 14.86 178.32
Iron (mg) 0.22 0.0 0.22 0.03 0.41 0.06 0.02 n/a n/a 0.95 11.4
Magnesium (mg) 9.303 0.132 1.577 1.203 13.823 0.32 0.162 n/a n/a 26.519 318.228
Phosphorus (mg) 21.582 0.0 2.957 3.27 28.453 0.437 0.302 n/a n/a 57.001 684.012
Potassium (mg) 26.588 0.0 26.615 11.05 119.876 1.565 2.051 n/a n/a 187.744 2252.928
Sodium (mg) 0.236 0.527 42.387 0.188 0.404 0.147 0.03 n/a n/a 43.919 527.028
Zinc (mg) 0.15 0.0 0.02 0.03 0.3 0.0 0.0 n/a n/a 0.49 5.88
Copper (mg) 0.028 0.001 0.01 0.002 0.068 0.001 0.001 n/a n/a 0.11 1.32
Manganese (mg) 0.096 0.0 n/a 0.006 0.086 0.003 0.001 n/a n/a 0.191 2.292
Selenium (mcg) 0.4 0.0 0.0 0.0 0.3 0.0 0.0 n/a n/a 0.7 8.4
Vitamin A, IU (IU) 0.661 0.0 54.216 9.17 0.0 1.111 46.143 n/a n/a 111.302 1335.624
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.047 0.0 2.76 0.451 0.0 0.056 2.307 n/a n/a 5.622 67.464
Beta Carotene (mcg) 0.378 0.0 n/a 2.293 0.0 0.667 24.219 n/a n/a 27.556 330.672
Vitamin E (mg) 0.12 0.0 n/a 0.0 0.02 0.0 0.03 n/a n/a 0.16 1.92
Vitamin D (IU) n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Lutein + zeaxanthin (mcg) 7.698 0.0 n/a 33.712 0.0 0.392 11.512 n/a n/a 53.314 639.768
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0
Tocopherol, gamma (mg) 0.21 n/a n/a 0.01 n/a n/a 0.0 n/a n/a 0.22 2.64
Tocopherol, delta (mg) 0.02 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.02 0.24
Vitamin C (mg) n/a 0.0 0.4 0.3 0.0 0.0 0.1 n/a n/a 0.7 8.4
Thiamin (mg) 0.017 0.0 0.005 0.004 0.073 0.001 0.001 n/a n/a 0.1 1.2
Riboflavin (mg) 0.015 0.0 0.003 0.003 0.015 0.0 0.002 n/a n/a 0.039 0.468
Niacin (mg) 0.072 0.0 0.106 0.063 0.158 0.004 0.013 n/a n/a 0.417 5.004
Pantothenic acid (mg) 0.036 0.0 n/a 0.011 0.073 n/a 0.002 n/a n/a 0.122 1.464
Vitamin B-6 (mg) 0.023 0.0 0.015 0.007 0.023 0.0 0.004 n/a n/a 0.072 0.864
Folate (mcg) 8.689 0.0 1.873 1.503 35.89 0.009 0.093 n/a n/a 48.057 576.684
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Choline (mg) 3.3 0.0 n/a n/a 5.4 0.0 0.0 n/a n/a 8.7 104.4
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Tryptophan (g) 0.008 n/a n/a 0.001 0.021 n/a n/a n/a n/a 0.03 0.36
Threonine (g) 0.02 n/a n/a 0.005 0.074 n/a n/a n/a n/a 0.098 1.176
Isoleucine (g) 0.024 n/a n/a 0.005 0.077 n/a n/a n/a n/a 0.105 1.26
Leucine (g) 0.04 n/a n/a 0.013 0.14 n/a n/a n/a n/a 0.193 2.316
Lysine (g) 0.036 n/a n/a 0.005 0.12 n/a n/a n/a n/a 0.161 1.932
Methionine (g) 0.015 n/a n/a 0.003 0.027 n/a n/a n/a n/a 0.044 0.528
Cystine (g) 0.009 n/a n/a 0.001 0.019 n/a n/a n/a n/a 0.03 0.36
Phenylalanine (g) 0.028 n/a n/a 0.006 0.095 n/a n/a n/a n/a 0.128 1.536
Tyrosine (g) 0.013 n/a n/a 0.005 0.049 n/a n/a n/a n/a 0.067 0.804
Valine (g) 0.028 n/a n/a 0.007 0.091 n/a n/a n/a n/a 0.126 1.512
Arginine (g) 0.051 n/a n/a 0.005 0.108 n/a n/a n/a n/a 0.165 1.98
Histidine (g) 0.019 n/a n/a 0.003 0.049 n/a n/a n/a n/a 0.071 0.852
Alanine (g) 0.028 n/a n/a 0.011 0.074 n/a n/a n/a n/a 0.113 1.356
Aspartic acid (g) 0.053 n/a n/a 0.009 0.211 n/a n/a n/a n/a 0.274 3.288
Glutamic acid (g) 0.088 n/a n/a 0.024 0.266 n/a n/a n/a n/a 0.379 4.548
Glycine (g) 0.033 n/a n/a 0.005 0.068 n/a n/a n/a n/a 0.105 1.26
Proline (g) 0.036 n/a n/a 0.011 0.074 n/a n/a n/a n/a 0.122 1.464
Serine (g) 0.027 n/a n/a 0.006 0.095 n/a n/a n/a n/a 0.128 1.536
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.034 0.0 0.003 0.005 0.03 0.001 0.002 n/a n/a 0.074 0.888
Phytosterols (mg) n/a n/a n/a n/a n/a 0.06 0.153 n/a n/a 0.213 2.556
Monounsaturated Fat (g) 0.076 0.0 0.002 0.009 0.01 0.012 0.001 n/a n/a 0.11 1.32
Polyunsaturated (g) 0.155 0.0 0.011 0.014 0.049 0.003 0.007 n/a n/a 0.24 2.88