Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
|
3 quarts (2,844g) water |
2 lbs (908g) tomatoes |
1 large (150g) Spanish onions |
1 lb (454g) boneless leg of lamb |
19 ounces (539g) chickpeas |
1/2 cup (96g) brown lentils |
1/4 cup (54g) extra virgin olive oil |
3 tablespoons (48g) tomato paste |
1 teaspoon (2g) ground cumin |
1/3 cup (65g) rice |
1/3 cup (42g) all-purpose flour |
1/4 cup (15g) flat leaf parsley |
1/4 cup (4g) cilantro |
1 to taste (0g) salt & freshly ground black pepper |
1 to taste (0g) pita bread |
Total | 1 serving | |
| Alanine | n/a | 0.2 | 0.0 | 4.9 | 1.1 | 1.0 | 0.0 | 0.1 | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | 8 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine | n/a | 0.2 | 0.2 | 4.8 | 2.5 | 1.9 | 0.0 | 0.0 | n/a | 0.4 | 0.2 | 0.0 | n/a | n/a | n/a | 10 | 2 |
| Ash (g) | 2.8 | 4.5 | 0.5 | 4.3 | 8.7 | 2.6 | 0.0 | 1.3 | 0.2 | 0.4 | 0.2 | 0.3 | 0.1 | n/a | n/a | 26 | 4 |
| Aspartic acid | n/a | 1.2 | 0.1 | 7.2 | 3.1 | 2.7 | 0.0 | 0.3 | n/a | 0.4 | 0.2 | 0.0 | n/a | n/a | n/a | 15 | 3 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 85.3 | 90.8 | 34.5 | 40.8 | 172.4 | 53.8 | 0.5 | 17.3 | 19.6 | 5.8 | 6.2 | 20.7 | 2.7 | n/a | n/a | 550 | 92 |
| Calories | 0.0 | 163.4 | 60.0 | 1,043.3 | 641.0 | 338.9 | 477.4 | 39.5 | 7.9 | 233.8 | 151.5 | 5.4 | 0.9 | n/a | n/a | 3,163 | 527 |
| Calories (kj) | 0.0 | 671.9 | 249.0 | 4,363.6 | 2,677.3 | 1,417.9 | 1,997.5 | 165.2 | 32.9 | 977.9 | 633.9 | 22.7 | 3.8 | n/a | n/a | 13,214 | 2,202 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 35.3 | 14.0 | 0.0 | 121.8 | 57.7 | 0.0 | 9.1 | 0.9 | 51.5 | 31.8 | 0.9 | 0.1 | n/a | n/a | 323 | 54 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 313.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 313 | 52 |
| Copper (mg) | 0.3 | 0.5 | 0.1 | 0.5 | 0.9 | 0.5 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Cystine | n/a | 0.1 | 0.0 | 1.0 | 0.4 | 0.3 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 10.9 | 2.6 | 0.0 | 23.7 | 29.3 | 0.0 | 2.0 | 0.2 | 0.9 | 1.1 | 0.5 | 0.1 | n/a | n/a | 71 | 12 |
| Folate (mcg) | 0.0 | 136.2 | 28.5 | 86.2 | 360.9 | 459.8 | 0.0 | 5.8 | 0.2 | 150.0 | 10.8 | 22.8 | 2.5 | n/a | n/a | 1,264 | 211 |
| Folate, DFE (mcg) | 0.0 | 136.2 | 28.5 | 86.2 | 360.9 | 459.8 | 0.0 | 5.8 | 0.2 | 250.6 | 10.8 | 22.8 | 2.5 | n/a | n/a | 1,364 | 227 |
| Folate, food (mcg) | 0.0 | 136.2 | 28.5 | 86.2 | 360.9 | 459.8 | 0.0 | 5.8 | 0.2 | 5.8 | 10.8 | 22.8 | 2.5 | n/a | n/a | 1,120 | 187 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 144.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 144 | 24 |
| Fructose | n/a | 12.4 | 1.9 | n/a | n/a | 0.3 | n/a | 2.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 17 | 3 |
| Galactose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 11.4 | 3.0 | n/a | n/a | 0.0 | n/a | 2.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 17 | 3 |
| Glutamic acid | n/a | 3.9 | 0.4 | 11.8 | 4.7 | 3.8 | 0.0 | 1.0 | n/a | 0.8 | 1.4 | 0.0 | n/a | n/a | n/a | 28 | 5 |
| Glycine | n/a | 0.2 | 0.0 | 4.0 | 1.1 | 1.0 | 0.0 | 0.0 | n/a | 0.2 | 0.2 | 0.0 | n/a | n/a | n/a | 7 | 1 |
| Histidine | n/a | 0.1 | 0.0 | 2.6 | 0.7 | 0.7 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 4 | 1 |
| Iron (mg) | 0.0 | 2.5 | 0.3 | 7.5 | 7.3 | 7.2 | 0.3 | 1.4 | 1.4 | 2.8 | 0.5 | 0.9 | 0.1 | n/a | n/a | 32 | 5 |
| Isoleucine | n/a | 0.2 | 0.0 | 3.9 | 1.1 | 1.1 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | 7 | 1 |
| Lactose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.2 | 0.0 | 6.3 | 1.9 | 1.8 | 0.0 | 0.1 | n/a | 0.4 | 0.3 | 0.0 | n/a | n/a | n/a | 11 | 2 |
| Lysine | n/a | 0.2 | 0.1 | 7.2 | 1.8 | 1.7 | 0.0 | 0.1 | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | 11 | 2 |
| Magnesium (mg) | 28.4 | 99.9 | 15.0 | 104.3 | 156.2 | 117.1 | 0.0 | 20.2 | 7.7 | 22.7 | 9.2 | 7.5 | 1.0 | n/a | n/a | 589 | 98 |
| Maltose | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 1.0 | 0.2 | 0.1 | 3.3 | 1.3 | 0.0 | 0.1 | 0.1 | 0.7 | 0.3 | 0.0 | 0.0 | n/a | n/a | 7 | 1 |
| Methionine | n/a | 0.1 | 0.0 | 2.1 | 0.4 | 0.2 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 3 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.3 | 0.0 | 31.8 | 1.4 | 0.2 | 39.4 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 74 | 12 |
| Niacin (mg) | 0.0 | 5.4 | 0.2 | 28.4 | 0.7 | 2.5 | 0.0 | 1.5 | 0.1 | 3.3 | 0.5 | 0.2 | 0.0 | n/a | n/a | 43 | 7 |
| Pantothenic acid (mg) | 0.0 | 0.8 | 0.2 | 3.1 | 1.6 | 2.1 | 0.0 | 0.1 | n/a | 0.9 | 0.2 | 0.1 | 0.0 | n/a | n/a | 9 | 1 |
| Phenylalanine | n/a | 0.2 | 0.0 | 3.3 | 1.4 | 1.2 | 0.0 | 0.1 | n/a | 0.2 | 0.2 | 0.0 | n/a | n/a | n/a | 7 | 1 |
| Phosphorus (mg) | 0.0 | 217.9 | 43.5 | 771.1 | 484.8 | 433.0 | 0.0 | 40.0 | 10.5 | 70.1 | 45.0 | 8.7 | 1.9 | n/a | n/a | 2,126 | 354 |
| Phytosterols | n/a | 63.6 | 22.5 | n/a | n/a | n/a | 119.3 | n/a | 1.4 | n/a | n/a | 0.8 | 0.2 | n/a | n/a | 208 | 35 |
| Polyunsaturated Fat (g) | 0.0 | 0.8 | 0.0 | 6.1 | 2.7 | 0.5 | 5.7 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | n/a | 16 | 3 |
| Potassium (mg) | 28.4 | 2,152.0 | 219.0 | 1,129.5 | 926.5 | 916.8 | 0.5 | 488.4 | 37.5 | 55.8 | 44.5 | 83.1 | 20.8 | n/a | n/a | 6,103 | 1,017 |
| Proline | n/a | 0.1 | 0.0 | 3.4 | 1.1 | 1.0 | 0.0 | 0.0 | n/a | 0.2 | 0.5 | 0.0 | n/a | n/a | n/a | 6 | 1 |
| Protein (g) | 0.0 | 8.0 | 1.7 | 81.2 | 26.7 | 24.8 | 0.0 | 2.1 | 0.4 | 4.3 | 4.3 | 0.4 | 0.1 | n/a | n/a | 154 | 26 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.2 | 0.0 | 1.0 | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Saturated Fat (g) | 0.0 | 0.3 | 0.1 | 33.7 | 0.6 | 0.1 | 7.5 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 43 | 7 |
| Selenium (mcg) | 0.0 | 0.0 | 0.8 | 93.9 | 15.1 | 8.0 | 0.0 | 2.6 | 0.1 | 9.8 | 14.1 | 0.0 | 0.0 | n/a | n/a | 144 | 24 |
| Serine | n/a | 0.2 | 0.0 | 3.0 | 1.3 | 1.1 | 0.0 | 0.1 | n/a | 0.2 | 0.2 | 0.0 | n/a | n/a | n/a | 6 | 1 |
| Sodium (mg) | 85.3 | 45.4 | 6.0 | 254.0 | 1,610.7 | 5.8 | 1.1 | 380.5 | 3.5 | 0.6 | 0.8 | 8.4 | 1.8 | n/a | n/a | 2,404 | 401 |
| Starch | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.0 | 1.5 | n/a | n/a | 1.4 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Sugar (g) | 0.0 | 23.9 | 6.4 | n/a | n/a | 1.9 | 0.0 | 5.9 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | 38 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.3 | 0.1 | 0.6 | 0.2 | 0.8 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Threonine | n/a | 0.2 | 0.0 | 3.5 | 1.0 | 0.9 | 0.0 | 0.1 | n/a | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | 6 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 4.9 | 0.0 | 1.0 | n/a | 0.5 | 7.7 | 2.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | 17 | 3 |
| Tocopherol, beta | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 1.1 | 0.0 | n/a | n/a | 4.1 | 0.4 | 0.3 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 6 | 1 |
| Total Fat (g) | 0.0 | 1.8 | 0.2 | 77.4 | 6.1 | 1.0 | 54.0 | 0.2 | 0.5 | 0.4 | 0.4 | 0.1 | 0.0 | n/a | n/a | 142 | 24 |
| Tryptophan | n/a | 0.1 | 0.0 | 0.9 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Tyrosine | n/a | 0.1 | 0.0 | 2.7 | 0.7 | 0.7 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Valine | n/a | 0.2 | 0.0 | 4.4 | 1.1 | 1.2 | 0.0 | 0.0 | n/a | 0.3 | 0.2 | 0.0 | n/a | n/a | n/a | 7 | 1 |
| Vitamin A, IU (IU) | 0.0 | 7,563.6 | 3.0 | 0.0 | 113.1 | 37.4 | 0.0 | 734.5 | 26.7 | 0.0 | 0.0 | 1,263.6 | 269.9 | n/a | n/a | 10,012 | 1,669 |
| Vitamin A, RAE (mcg) | 0.0 | 381.4 | 0.0 | 0.0 | 5.4 | 1.9 | 0.0 | 36.6 | 1.3 | 0.0 | 0.0 | 63.2 | 13.5 | n/a | n/a | 503 | 84 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 11.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 11 | 2 |
| Vitamin B-6 (mg) | 0.0 | 0.7 | 0.2 | 0.7 | 2.5 | 0.5 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
| Vitamin C (mg) | 0.0 | 124.4 | 11.1 | 0.0 | 20.5 | 4.2 | 0.0 | 10.5 | 0.2 | 0.0 | 0.0 | 20.0 | 1.1 | n/a | n/a | 192 | 32 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Water (g) | 2,841.2 | 858.2 | 133.7 | 291.8 | 375.4 | 10.0 | 0.0 | 35.4 | 0.2 | 8.4 | 5.0 | 13.2 | 3.7 | n/a | n/a | 4,576 | 763 |
| Zinc (mg) | 0.0 | 1.5 | 0.3 | 15.1 | 5.7 | 4.6 | 0.0 | 0.3 | 0.1 | 0.8 | 0.3 | 0.2 | 0.0 | n/a | n/a | 29 | 5 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.