Bean and Mushroom Casserole Recipe With Nutrition Data and Calorie Count

Bean and Mushroom Casserole

A full of flavor casserole that's ideal for winter.

Yields:

6 servings

Prep Time:

5 mins

Cook Time:

45 mins

Meal Type:

Main Dish

Rating:

Ingredients

2 tbsps olive oil
1 large onion, chopped
1 clove garlic, chopped
1 large carrot, chopped
1 large potato, cubed
1 cup pumpkin, diced
2 cups chopped or sliced tomatoes, peeled
1/3 cup water
1 tbsp tomato paste
2 cups pieces or slices mushrooms
1 large zucchini, sliced
2 cups red kidney beans (cooked)
1 tbsp cider vinegar
1 tbsp tamari
2 tbsps fresh basil
1/4 tsp salt
1/4 tsp black pepper
4 oz corn chips
1 1/2 cups shredded cheddar cheese

Directions

Heat oil in oven-proof casserole and sauté onions and garlic until soft.
Add carrot and potato and stir-fry 1-2 minutes.
Add pumpkin cubes, tomatoes, tomato paste and water, cover pan and simmer until vegetables are soft – 10 minutes.
Add mushrooms, zucchini, kidney beans, vinegar, tamari, basil and salt and pepper.
Simmer for a few minutes, then spread with half the corn chips, the cheese and the rest of the chips.
Bake at 375 °F (190 °C) for 25 minutes.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 420

% Daily Value*

Total Fat

Amount Per Serving 19.98g

% Daily Value 26%
- Saturated Fat
  
  Amount Per Serving 7.406g
- Trans Fat
  
  Amount Per Serving 0.12g
- Polyunsaturated Fat
  
  Amount Per Serving 3.777g
- Monounsaturated Fat
  
  Amount Per Serving 7.508g
Cholesterol

Amount Per Serving 30mg

% Daily Value 10%
Sodium

Amount Per Serving 584mg

% Daily Value 25%
Total Carbohydrate

Amount Per Serving 46.19g

% Daily Value 17%
- Dietary Fiber
  
  Amount Per Serving 9.4g
  
  % Daily Value 34%
- Total Sugars
  
  Amount Per Serving 6.38g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 17.25g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 31mcg

% Daily Value 3%
Vitamin C

Amount Per Serving 39mg

% Daily Value 43%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 22mg

% Daily Value 2%
Iron

Amount Per Serving 19mg

% Daily Value 106%
Potassium

Amount Per Serving 1081mg

% Daily Value 23%

Nutrition summary:

Calories 420 KCal
Fat 19.98 g
Carbs 46.19 g
Protein 17.25 g

There are 420 calories in 1 serving of Bean and Mushroom Casserole.

How long would it take to burn off 420 KCal?
Basketball	42 minutes
Cycling (10 MPH)	58 minutes
Jogging	34 minutes
Running	28 minutes
Swimming (crawl, moderate pace)	41 minutes
Walking	48 minutes
Weight Training	48 minutes
Values estimated based on person weighing 160 lbs.