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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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