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Cornmeal Bean Casserole Calories
Source of fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
Cornmeal Bean Casserole Nutrition Facts
Selected: 100 g
126
KCAL / 100G
Carbs
21.4g
· 65%
Protein
5.1g
· 16%
Fat
2.8g
· 19%
Fiber
5.4g
Cornmeal Bean Casserole Vitamins & Minerals
Vitamins
Folate
48µg · 12% DV
B1
0.12mg · 10% DV
B6
0.12mg · 7% DV
B2
0.05mg · 4% DV
Minerals
Phosphorus
93mg · 13% DV
Zinc
1mg · 9% DV
Magnesium
33mg · 8% DV
Sodium
188mg · 8% DV
Cornmeal Bean Casserole Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cornmeal Bean Casserole Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cornmeal Bean Casserole Contain Allergens?
No known major allergens
Which Diets Is Cornmeal Bean Casserole Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cornmeal Bean Casserole Fat Profile
SATURATED
0.34g
MONOUNSATURATED
1.25g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
Foods Similar to Cornmeal Bean Casserole
Cornmeal Bean Casserole — Frequently Asked Questions
Can cornmeal bean casserole work as a full meal, and what pairs well with it?
It can be filling on its own, but it works better as a balanced meal with a fresh salad, cooked vegetables, or a cultured side such as plain yogurt or a plant-based alternative. Acidic sides like lemony greens can make it feel lighter.
Is cornmeal bean casserole better before or after a workout?
Because it contains both fibre and legumes, it may feel heavy right before training for some people. It is often more comfortable 2-3 hours before exercise or after training with an extra protein-rich side.
What does cornmeal do in the dish, and how do you avoid lumps?
Cornmeal thickens the casserole and gives it a slightly grainy, hearty texture. To prevent lumps, mix it first with a little cold water and add it gradually while stirring.
How long does cornmeal bean casserole keep in the fridge after cooking?
Once cooled and refrigerated in a clean container, it usually keeps well for up to 3 days. Reheat thoroughly before serving.
Can you freeze cornmeal bean casserole?
Yes, it freezes well in portioned airtight containers. After thawing, the texture may become thicker, so a splash of water during reheating can help.
Does using canned beans make it much less nutritious?
Not necessarily; canned beans still provide fibre and plant protein. Rinsing and draining them is useful if you want to reduce excess sodium.
How can you make this dish easier to digest?
If you use dried beans, soaking and cooking them well can improve digestibility. Some people also find cumin, fennel, or ginger helpful for reducing bloating.
How is cornmeal bean casserole different from a regular bean stew?
The cornmeal version is thicker and has a more rustic, slightly textured mouthfeel. It also adds a mild corn flavour that makes the dish feel heartier.
Is it a good dinner choice, or can it feel too heavy at night?
It can be a good dinner, but large portions may feel heavy for people sensitive to legumes or higher-fibre meals late in the day. A smaller serving with simple sides is often more comfortable.
Who should be careful with cornmeal bean casserole?
People with legume sensitivity, IBS-type symptoms, or those not used to fibre-rich meals may tolerate it better in smaller portions. If the recipe is heavily salted, people monitoring blood pressure should also pay attention.
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Nutrition data compiled from USDA FoodData Central and scientific sources.