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    Nutritional Facts: Mushroom Quinoa Casserole

    Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

    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.

      1 tablespoon (14g)
    olive oil
    1 small (70g)
    onions
    8 ounces (227g)
    baby bella mushrooms
    2 (6g)
    garlic cloves
    1 to taste (0g)
    salt
    1 to taste (0g)
    pepper
    3 cups (555g)
    cooked quinoa
    8 ounces (226g)
    small curd cottage cheese
    2 (100g)
    eggs
    1 cup (100g)
    parmesan cheese
    Total 1 serving
    Alanine (g) 0.0 0.0 0.4 0.0 n/a n/a 1.0 0.9 0.7 1.2 4 1
    Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0 0
    Arginine (g) 0.0 0.1 0.2 0.0 n/a n/a 1.9 1.1 0.8 1.6 6 1
    Ash (g) 0.0 0.2 1.9 0.1 n/a n/a 4.2 3.2 1.1 8.0 19 2
    Aspartic acid (g) 0.0 0.1 0.5 0.0 n/a n/a 2.0 2.0 1.3 2.7 9 1
    Beta-sitosterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
    Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0 0
    Calcium (mg) 0.1 16.1 6.8 10.9 n/a n/a 94.4 187.6 56.0 1,109.0 1,481 185
    Calories 119.3 28.0 49.9 8.9 n/a n/a 666.0 221.5 143.0 431.0 1,668 208
    Calories (kj) 499.4 116.2 208.7 37.4 n/a n/a 2,791.7 931.1 599.0 1,805.0 6,988 874
    Campesterol n/a n/a 4.5 n/a n/a n/a n/a n/a n/a n/a 5 1
    Carbohydrates (g) 0.0 6.5 8.8 2.0 n/a n/a 118.2 7.6 0.7 4.1 148 18
    Cholesterol (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 38.4 372.0 88.0 498 62
    Copper (mg) 0.0 0.0 0.6 0.0 n/a n/a 1.1 0.1 0.1 0.2 2 0
    Cystine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.3 0.1 0.3 0.1 1 0
    Dietary Fiber (g) 0.0 1.2 2.9 0.1 n/a n/a 15.5 0.0 0.0 0.0 20 2
    Folate (mcg) 0.0 13.3 63.5 0.2 n/a n/a 233.1 27.1 47.0 10.0 394 49
    Folate, DFE (mcg) 0.0 13.3 63.5 0.2 n/a n/a 233.1 27.1 47.0 10.0 394 49
    Folate, food (mcg) 0.0 13.3 63.5 0.2 n/a n/a 233.1 27.1 47.0 10.0 394 49
    Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0 0
    Fructose n/a 0.9 1.1 n/a n/a n/a n/a 0.0 0.0 0.2 2 0
    Galactose n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0.2 0 0
    Glucose (dextrose) n/a 1.4 4.6 n/a n/a n/a n/a 0.0 0.4 0.2 6 1
    Glutamic acid (g) 0.0 0.2 0.7 0.0 n/a n/a 3.2 5.9 1.7 8.7 20 3
    Glycine (g) 0.0 0.0 0.2 0.0 n/a n/a 1.2 0.5 0.4 0.8 3 0
    Histidine (g) 0.0 0.0 0.1 0.0 n/a n/a 0.7 0.7 0.3 1.1 3 0
    Iron (mg) 0.1 0.1 0.7 0.1 n/a n/a 8.3 0.2 1.8 0.9 12 2
    Isoleucine (g) 0.0 0.0 0.2 0.0 n/a n/a 0.9 1.3 0.7 2.0 5 1
    Lactose n/a 0.0 0.0 n/a n/a n/a n/a 6.0 0.0 0.2 6 1
    Leucine (g) 0.0 0.0 0.3 0.0 n/a n/a 1.4 2.5 1.1 3.7 9 1
    Lysine (g) 0.0 0.0 0.3 0.0 n/a n/a 1.3 2.1 0.9 3.0 8 1
    Magnesium (mg) 0.0 7.0 n/a 1.5 n/a n/a 355.2 18.1 12.0 38.0 432 54
    Maltose n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0.2 0 0
    Manganese (mg) 0.0 0.1 0.2 0.1 n/a n/a 3.5 0.0 0.0 0.1 4 0
    Methionine (g) 0.0 0.0 0.1 0.0 n/a n/a 0.5 0.6 0.4 1.0 3 0
    Monounsaturated Fat (g) 9.8 0.0 0.0 0.0 n/a n/a n/a 1.8 3.7 8.4 24 3
    Niacin (mg) 0.0 0.1 10.2 0.0 n/a n/a 2.3 0.2 0.1 0.1 13 2
    Pantothenic acid (mg) 0.0 0.1 2.6 0.0 n/a n/a n/a 1.3 1.5 0.3 6 1
    Phenylalanine (g) 0.0 0.0 0.2 0.0 n/a n/a 1.0 1.3 0.7 2.1 5 1
    Phosphorus (mg) 0.0 20.3 244.9 9.2 n/a n/a 843.6 359.3 198.0 729.0 2,404 301
    Phytosterols (mg) 29.8 10.5 n/a n/a n/a n/a n/a n/a n/a n/a 40 5
    Polyunsaturated Fat (g) 1.4 0.0 0.3 0.0 n/a n/a n/a 0.3 1.9 1.2 5 1
    Potassium (mg) 0.1 102.2 825.5 24.1 n/a n/a 954.6 235.0 138.0 125.0 2,405 301
    Proline (g) 0.0 0.0 0.2 0.0 n/a n/a 1.3 2.8 0.5 4.6 9 1
    Protein (g) 0.0 0.8 4.8 0.4 n/a n/a 24.4 25.1 12.6 38.5 107 13
    Retinol (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 81.4 160.0 223.0 464 58
    Riboflavin (mg) 0.0 0.0 0.3 0.0 n/a n/a 0.6 0.4 0.5 0.5 2 0
    Saturated Fat (g) 1.9 0.0 0.1 0.0 n/a n/a n/a 3.9 3.1 17.3 26 3
    Selenium (mcg) 0.0 0.4 42.2 0.9 n/a n/a 15.5 21.9 30.7 17.7 129 16
    Serine (g) 0.0 0.0 0.2 0.0 n/a n/a 1.0 1.4 1.0 2.3 6 1
    Sodium (mg) 0.3 2.8 20.4 1.0 n/a n/a 38.9 822.6 142.0 1,529.0 2,557 320
    Starch n/a 0.0 n/a n/a n/a n/a 97.8 n/a n/a n/a 98 12
    Stigmasterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
    Sucrose n/a 0.7 0.0 n/a n/a n/a n/a 0.0 0.0 0.2 1 0
    Sugar (g) 0.0 3.0 5.7 0.1 n/a n/a n/a 6.0 0.4 0.9 16 2
    Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.0 0.0 0.1 0.0 n/a n/a 0.6 0.1 0.0 0.0 1 0
    Threonine (g) 0.0 0.0 0.2 0.0 n/a n/a 0.7 1.1 0.6 1.5 4 1
    Tocopherol, alpha (mg) 1.9 0.0 0.0 0.0 n/a n/a 3.5 0.2 1.1 0.3 7 1
    Tocopherol, beta (mg) 0.0 0.0 0.0 n/a n/a n/a 0.2 0.0 0.0 n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 0.0 n/a n/a n/a 0.6 0.0 0.1 n/a 1 0
    Tocopherol, gamma (mg) 0.1 0.0 0.0 n/a n/a n/a 6.6 0.0 0.5 n/a 7 1
    Total Fat (g) 13.5 0.1 0.8 0.0 n/a n/a 10.7 9.7 9.5 28.6 73 9
    Trans-monoenoic Fat n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
    TransFatty acids n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Tryptophan (g) 0.0 0.0 0.1 0.0 n/a n/a 0.3 0.3 0.2 0.5 1 0
    Tyrosine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.5 1.4 0.5 2.3 5 1
    Valine (g) 0.0 0.0 0.2 0.0 n/a n/a 1.0 1.7 0.9 2.5 6 1
    Vitamin A, IU (IU) 0.0 1.4 0.0 0.5 n/a n/a 27.8 316.4 540.0 865.0 1,751 219
    Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 83.6 160.0 229.0 473 59
    Vitamin B-12 (mcg) 0.0 0.0 0.1 0.0 n/a n/a 0.0 1.0 0.9 2.3 4 1
    Vitamin B-6 (mg) 0.0 0.1 0.3 0.1 n/a n/a 0.7 0.1 0.2 0.0 1 0
    Vitamin C (mg) 0.0 5.2 0.0 1.9 n/a n/a 0.0 0.0 0.0 0.0 7 1
    Vitamin D (IU) 0.0 0.0 22.7 0.0 n/a n/a n/a 6.8 82.0 21.0 132 17
    Water (g) 0.0 62.4 210.5 3.5 n/a n/a 397.4 180.3 76.2 20.8 951 119
    Zinc (mg) 0.0 0.1 1.2 0.1 n/a n/a 6.0 0.9 1.3 3.9 14 2

    Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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