Stage 3 · 9–11mGlobal5 min2 servings · ~80 g each

Black Bean, Avocado & Quinoa Bowl

Plant iron from beans with vitamin C from tomato.

Good for:

Immunity
Gut
Growth

Ingredients

Breast milk, formula or water used to adjust texture is not counted in nutrition.

Method

1
Mash beans; dice avocado and tomato small; mix with quinoa.

How to serve

Mash everything together.

Storage

Best fresh. Refrigerate leftovers within 1 hour and use within 24 hours.

What it's good for

Per serving (~80 g), for 7–12 month olds.

Immunity
- Zinc is needed for the immune system to work properly, and for growth. 24% of daily need. MedlinePlus: Zinc in diet ↗
Gut
- Fiber helps digestion and prevents constipation. MedlinePlus: Dietary Fiber ↗No daily need is set before 12 months; counted from 3.8 g, 20% of the 1–3 year need.
Growth
- Protein helps the body repair cells and make new ones, and is important for growth. 38% of daily need. MedlinePlus: Protein in diet ↗

A nutrient counts when one serving gives at least 20% of the daily need (NASEM) — the bar FDA sets for “excellent source” labels. No single food does the job alone; a varied diet does.

Nutrition per serving

% of the daily need for 7–12 month olds.

Energy (vs. daily need from solids)95 kcal32%
Protein4.1 g38%
Iron1.1 mg10%
Zinc0.72 mg24%
Calcium15 mg6%
Vitamin A (RAE)5.3 µg1%
Vitamin C2.9 mg6%
Folate69 µg86%
Vitamin B120 µg<1%
DHA (omega-3)0.00 g

More nutrients

Fat2.9 g10%
Carbohydrate14 g15%
Fiber4.4 g
Sugars (naturally occurring)0.68 g
Sodium3.6 mg<1%
Potassium246 mg29%
Magnesium42 mg57%
Vitamin D0 µg<1%

Calculated from ingredient weights using USDA FoodData Central (SR Legacy). Daily needs are NASEM Dietary Reference Intakes; energy compares to WHO's estimate of what solids should provide. Each ingredient's record is listed under Data sources. Heat-sensitive vitamins (C, folate) may be lower after cooking for ingredients weighed raw.

Data sources

Black beans (cooked)FDC 173735
AvocadoFDC 171705
Quinoa (cooked)FDC 168917
Tomato (ripe)FDC 170457