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Nutritional Facts: Black Bean Quinoa Soup

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 medium (110g)
onions
1 (119g)
green bell peppers
4 (12g)
garlic cloves
1 large (72g)
carrots
15 ounces (425g)
diced tomatoes
1 teaspoon (2g)
ground cumin
2 teaspoons (5g)
chili powder
2 teaspoons (1g)
dried cilantro
1/8 teaspoon (0g)
crushed red pepper flakes
30 ounces (0g)
low-sodium black beans
1/4 cup (43g)
quinoa
45 ounces (0g)
low sodium vegetable broth
5 ounces (142g)
frozen chopped spinach
1 tablespoon (15g)
lime juice
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.1 0.1 n/a 0.0 n/a 0.0 n/a 0.2 n/a 0.3 0.0 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0 0
Arginine (g) 0.1 0.0 0.1 0.1 0.1 n/a 0.0 n/a 0.0 n/a 0.5 n/a 0.7 0.0 2 0
Ash (g) 0.4 0.5 0.2 0.7 2.1 0.2 0.6 0.2 0.0 n/a 1.0 n/a 2.0 0.0 8 1
Aspartic acid (g) 0.1 0.2 0.1 0.1 0.6 n/a 0.1 n/a 0.0 n/a 0.5 n/a 0.6 0.0 2 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0 0
Calcium (mg) 25.3 11.9 21.7 23.8 42.5 19.6 17.8 15.0 0.0 n/a 20.0 n/a 183.2 2.1 383 48
Calories 44.0 23.8 17.9 29.5 76.5 7.9 15.2 3.3 0.3 n/a 156.4 n/a 41.2 3.8 420 52
Calories (kj) 182.6 100.0 74.8 124.6 314.7 32.9 63.7 14.0 1.3 n/a 654.1 n/a 170.4 15.7 1,749 219
Carbohydrates (g) 10.3 5.5 4.0 6.9 16.5 0.9 2.7 0.6 0.1 n/a 27.3 n/a 6.0 1.3 82 10
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Copper (mg) 0.0 0.1 0.0 0.0 0.3 0.0 0.1 0.0 0.0 n/a 0.3 n/a 0.2 0.0 1 0
Cystine (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a 0.0 n/a 0.1 n/a 0.0 0.0 0 0
Dietary Fiber (g) 1.9 2.0 0.3 2.0 5.1 0.2 1.9 0.1 0.0 n/a 3.0 n/a 4.1 0.1 21 3
Folate (mcg) 20.9 11.9 0.4 13.7 63.8 0.2 1.5 3.3 0.0 n/a 78.2 n/a 205.9 1.5 401 50
Folate, DFE (mcg) 20.9 11.9 0.4 13.7 63.8 0.2 1.5 3.3 0.0 n/a 78.2 n/a 205.9 1.5 401 50
Folate, food (mcg) 20.9 11.9 0.4 13.7 63.8 0.2 1.5 3.3 0.0 n/a 78.2 n/a 205.9 1.5 401 50
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Fructose (g) 1.4 1.3 n/a 0.4 5.8 n/a 0.2 n/a n/a n/a n/a n/a 0.3 0.1 10 1
Galactose (g) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0 0
Glucose (dextrose) (g) 2.2 1.4 n/a 0.4 5.3 n/a 0.1 n/a n/a n/a n/a n/a 0.3 0.1 10 1
Glutamic acid (g) 0.3 0.2 0.1 0.3 1.8 n/a 0.1 n/a 0.0 n/a 0.8 n/a 0.7 0.0 4 1
Glycine (g) 0.0 0.0 0.0 0.0 0.1 n/a 0.0 n/a 0.0 n/a 0.3 n/a 0.3 0.0 1 0
Histidine (g) 0.0 0.0 0.0 0.0 0.1 n/a 0.0 n/a 0.0 n/a 0.2 n/a 0.1 0.0 0 0
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.2 0.4 0.2 0.2 1.1 1.4 0.9 0.5 0.0 n/a 1.9 n/a 2.7 0.0 10 1
Isoleucine (g) 0.0 0.0 0.0 0.1 0.1 n/a 0.0 n/a 0.0 n/a 0.2 n/a 0.2 0.0 1 0
Lactose (g) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0 0
Leucine (g) 0.0 0.0 0.0 0.1 0.1 n/a 0.0 n/a 0.0 n/a 0.4 n/a 0.3 0.0 1 0
Lysine (g) 0.0 0.0 0.0 0.1 0.1 n/a 0.0 n/a 0.0 n/a 0.3 n/a 0.4 0.0 1 0
Magnesium (mg) 11.0 11.9 3.0 8.6 46.8 7.7 8.0 8.3 0.1 n/a 83.7 n/a 106.5 1.2 297 37
Maltose (g) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0 0
Manganese (mg) 0.1 0.1 0.2 0.1 0.5 0.1 0.1 0.1 0.0 n/a 0.9 n/a 1.0 0.0 3 0
Methionine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.1 n/a 0.1 0.0 0 0
Monounsaturated Fat (g) 0.0 0.0 0.0 0.0 0.1 0.3 0.2 0.0 0.0 n/a 0.7 n/a 0.0 0.0 1 0
Niacin (mg) 0.1 0.6 0.1 0.7 2.5 0.1 0.6 0.1 0.0 n/a 0.6 n/a 0.7 0.0 6 1
Pantothenic acid (mg) 0.1 0.1 0.1 0.2 0.4 n/a 0.0 n/a 0.0 n/a 0.3 n/a 0.1 0.0 1 0
Phenylalanine (g) 0.0 0.1 0.0 0.0 0.1 n/a 0.0 n/a 0.0 n/a 0.3 n/a 0.3 0.0 1 0
Phosphorus (mg) 31.9 23.8 18.4 25.2 102.1 10.5 16.2 5.8 0.2 n/a 194.2 n/a 69.6 2.1 500 62
Phytosterols (mg) 16.5 10.7 n/a n/a 29.8 1.4 4.5 n/a n/a n/a n/a n/a n/a n/a 63 8
Polyunsaturated Fat (g) 0.0 0.1 0.0 0.1 0.4 0.1 0.4 0.0 0.0 n/a 1.4 n/a 0.1 0.0 3 0
Potassium (mg) 160.6 208.3 48.1 230.4 1,007.8 37.5 105.3 53.6 1.8 n/a 239.3 n/a 491.3 17.7 2,602 325
Proline (g) 0.0 0.0 0.0 0.0 0.1 n/a 0.1 n/a 0.0 n/a 0.3 n/a 0.3 0.0 1 0
Protein (g) 1.2 1.0 0.8 0.7 3.7 0.4 0.7 0.3 0.0 n/a 6.0 n/a 5.2 0.1 20 3
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.1 0.0 0.1 0.0 0.0 n/a 0.1 n/a 0.3 0.0 1 0
Saturated Fat (g) 0.0 0.1 0.0 0.0 0.1 0.0 0.1 0.0 0.0 n/a 0.3 n/a 0.1 0.0 1 0
Selenium (mcg) 0.6 0.0 1.7 0.1 0.0 0.1 1.1 0.4 0.0 n/a 3.6 n/a 8.5 0.0 16 2
Serine (g) 0.0 0.1 0.0 0.0 0.1 n/a 0.0 n/a 0.0 n/a 0.2 n/a 0.2 0.0 1 0
Sodium (mg) 4.4 3.6 2.0 49.7 21.3 3.5 88.6 2.5 0.1 n/a 2.1 n/a 105.1 0.3 283 35
Starch (g) 0.0 0.0 n/a 1.0 0.0 n/a n/a n/a n/a n/a 22.2 n/a 0.0 0.0 23 3
Sucrose (g) 1.1 0.1 n/a 2.6 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.3 0.1 4 1
Sugar (g) 4.7 2.9 0.1 3.4 11.2 0.0 0.4 0.1 0.0 n/a n/a n/a 0.9 0.3 24 3
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0 0
Thiamin (mg) 0.1 0.1 0.0 0.0 0.2 0.0 0.0 0.0 0.0 n/a 0.2 n/a 0.1 0.0 1 0
Threonine (g) 0.0 0.0 0.0 0.1 0.1 n/a 0.0 n/a 0.0 n/a 0.2 n/a 0.3 0.0 1 0
Tocopherol, alpha (mg) 0.0 0.4 0.0 0.5 2.3 0.1 2.1 0.0 0.0 n/a 1.0 n/a 4.1 0.0 11 1
Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.1 n/a 0.0 0.0 0 0
Tocopherol, gamma (mg) 0.0 0.0 n/a 0.0 0.5 n/a 0.2 n/a n/a n/a 1.9 n/a 0.2 0.0 3 0
Total Fat (g) 0.1 0.2 0.1 0.2 0.9 0.5 0.8 0.1 0.0 n/a 2.6 n/a 0.8 0.0 6 1
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.1 n/a 0.1 0.0 0 0
Tyrosine (g) 0.0 0.0 0.0 0.0 0.1 n/a 0.0 n/a 0.0 n/a 0.1 n/a 0.3 0.0 1 0
Valine (g) 0.0 0.0 0.0 0.0 0.1 n/a 0.0 n/a 0.0 n/a 0.3 n/a 0.3 0.0 1 0
Vitamin A, IU (IU) 2.2 440.3 1.1 12,028.3 3,542.3 26.7 1,601.1 70.2 25.5 n/a 6.0 n/a 16,650.9 7.6 34,402 4,300
Vitamin A, RAE (mcg) 0.0 21.4 0.0 601.2 178.6 1.3 80.1 3.5 1.3 n/a 0.4 n/a 832.1 0.3 1,720 215
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Vitamin B-6 (mg) 0.1 0.3 0.1 0.1 0.3 0.0 0.1 0.0 0.0 n/a 0.2 n/a 0.2 0.0 2 0
Vitamin C (mg) 8.1 95.7 3.7 4.2 58.3 0.2 0.0 6.8 0.0 n/a n/a n/a 7.8 4.5 189 24
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Water (g) 98.0 111.7 7.0 63.6 401.9 0.2 0.6 0.1 0.0 n/a 5.6 n/a 128.0 13.7 831 104
Zinc (mg) 0.2 0.2 0.1 0.2 0.7 0.1 0.2 0.1 0.0 n/a 1.3 n/a 0.8 0.0 4 0

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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