Zucchini, Black Bean and Rice Skillet
1 serving of zucchini, black bean and rice skillet contains 580 Calories. The macronutrient breakdown is 73% carbs, 9% fat, and 18% protein. This is a good source of protein (48% of your Daily Value), fiber (66% of your Daily Value), and potassium (41% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 5 minutes
- Cook Time
- 20 minutes
Ingredients
Canola oil 1 tbsp or 14g
Directions
- Dice zucchini, onion, and bell pepper.
- Heat oil in large skillet over medium heat. Add zucchini, onion and bell pepper; cook 5 minutes, stirring occasionally.
- Add beans, undrained tomatoes, water and oregano. Increase heat and bring to a boil. Add rice and stir well. Cover; remove from heat and let stand 7 minutes or until liquid is absorbed.
Nutrition Facts
For 1 serving of zucchini, black bean and rice skillet (358g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 580 | |
| Fats | 6g | 7% |
| Saturated fats | 1g | 4% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 208mg | 9% |
| Carbs | 109g | 39% |
| Net carbs | 90g | |
| Fiber | 18g | 66% |
| Sugar | 9g | |
| Protein | 27g | |
| Calcium | 181mg | 18% |
| Iron | 8mg | 106% |
| Potassium | 1931mg | 41% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 2μg | |
| Beta carotene | 198μg | |
| Caffeine | 0mg | |
| Choline | 86mg | 16% |
| Copper | 1mg | 123% |
| Fluoride | 0.4μg | |
| Folate (B9) | 564μg | 141% |
| Lycopene | 5425μg | |
| Magnesium | 207mg | 49% |
| Manganese | 2mg | 78% |
| Niacin | 5mg | 34% |
| Pantothenic acid | 2mg | 34% |
| Phosphorus | 448mg | 64% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 25% |
| Selenium | 11μg | 20% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 99% |
| Vitamin A IU | 349IU | |
| Vitamin A | 17μg | 2% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 47% |
| Vitamin C | 26mg | 29% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 15% |
| Vitamin K | 17μg | 14% |
| Zinc | 4mg | 41% |
| Sugars | ||
| Sugar | 9g | |
| Sucrose | 0.3g | |
| Glucose | 3g | |
| Fructose | 3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 4% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.4g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0.4g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 0.4g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
