Spinach and Bean Casserole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
40%
Spinach and Bean Casserole
50 min.
4
251kcal

Suggestions

Ingredients

  • cup black-eyed peas dry
  • 28 ounce canned tomatoes diced peeled canned
  • teaspoon fennel seed 
  • 0.3 cup olive oil 
  •  onion chopped
  • teaspoons salt 
  • cups pkt spinach fresh

Equipment

  • sauce pan
  • oven
  • casserole dish
  • pressure cooker

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Cook black-eye peas in a pressure cooker for 12 minutes.
  3. Heat oil in a large saucepan over medium high heat.
  4. Saute onion with spinach, tomatoes, salt and fennel for 15 minutes.
  5. Combine beans with spinach mixture in a 2 quart casserole dish.
  6. Bake in preheated oven for 15 minutes.

Nutrition Facts

Calories251kcal
Protein11.31%
Fat48.45%
Carbs40.24%

Properties

Glycemic Index
34.5
Glycemic Load
7.25
Inflammation Score
-9
Nutrition Score
23.416086995083%

Flavonoids

Apigenin
0.01mg
Luteolin
0.19mg
Isorhamnetin
1.38mg
Kaempferol
1.61mg
Myricetin
0.09mg
Quercetin
6.48mg

Nutrients percent of daily need

Calories:250.62kcal
12.53%
Fat:14.47g
22.27%
Saturated Fat:2.03g
12.69%
Carbohydrates:27.04g
9.01%
Net Carbohydrates:19.31g
7.02%
Sugar:11.41g
12.68%
Cholesterol:0mg
0%
Sodium:1445.99mg
62.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.6g
15.21%
Vitamin K:128.16µg
122.06%
Vitamin A:2544.16IU
50.88%
Manganese:0.84mg
42.02%
Folate:164.11µg
41.03%
Vitamin E:5.01mg
33.38%
Vitamin C:26.89mg
32.6%
Fiber:7.73g
30.91%
Copper:0.52mg
26.23%
Iron:4.5mg
25.03%
Potassium:875.53mg
25.02%
Magnesium:84.96mg
21.24%
Vitamin B6:0.42mg
20.99%
Vitamin B1:0.27mg
17.86%
Phosphorus:152.02mg
15.2%
Vitamin B3:2.86mg
14.31%
Calcium:113.23mg
11.32%
Vitamin B2:0.18mg
10.5%
Zinc:1.28mg
8.52%
Vitamin B5:0.78mg
7.77%
Selenium:2.63µg
3.76%
Source:Allrecipes