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Nutritional Facts: Three Sisters Harvest Stew

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.

  2 tablespoons (27g)
olive oil
1 cup (237g)
water
1 large (150g)
onions
3 (9g)
garlic cloves
1 large (72g)
carrots
3/4 cup (105g)
butternut squash
15 ounces (425g)
chickpeas
1 cup (330g)
frozen corn kernels
1 teaspoon (1g)
dried sage
1 (1g)
dried chipotle chiles
1 to taste (0g)
salt
1/4 cup (15g)
fresh parsley
Total 1 serving
Alanine (g) 0.0 n/a 0.0 0.0 0.1 0.0 0.9 0.9 n/a 0.0 n/a 0.0 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0 0
Arginine (g) 0.0 n/a 0.2 0.1 0.1 0.1 2.0 0.4 n/a 0.0 n/a 0.0 3 0
Ash (g) 0.0 0.2 0.5 0.1 0.7 0.8 6.8 2.0 0.1 0.0 n/a 0.3 12 2
Aspartic acid (g) 0.0 n/a 0.1 0.0 0.1 0.1 2.5 0.8 n/a 0.0 n/a 0.0 4 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 0.3 7.1 34.5 16.3 23.8 50.4 136.1 9.9 11.6 0.2 n/a 20.7 311 52
Calories 238.7 0.0 60.0 13.4 29.5 47.3 506.1 310.2 2.2 1.6 n/a 5.4 1,214 202
Calories (kj) 998.7 0.0 249.0 56.1 124.6 197.4 2,113.6 1,290.3 9.2 6.8 n/a 22.7 5,068 845
Carbohydrates (g) 0.0 0.0 14.0 3.0 6.9 12.3 96.2 73.7 0.4 0.3 n/a 0.9 208 35
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Copper (mg) 0.0 0.0 0.1 0.0 0.0 0.1 0.7 0.2 0.0 0.0 n/a 0.0 1 0
Cystine (g) 0.0 n/a 0.0 0.0 0.1 0.0 0.3 0.1 n/a 0.0 n/a 0.0 0 0
Dietary Fiber (g) 0.0 0.0 2.6 0.2 2.0 2.1 18.7 6.9 0.3 0.1 n/a 0.5 33 6
Folate (mcg) 0.0 0.0 28.5 0.3 13.7 28.4 284.9 102.3 1.9 0.3 n/a 22.8 483 81
Folate, DFE (mcg) 0.0 0.0 28.5 0.3 13.7 28.4 284.9 102.3 1.9 0.3 n/a 22.8 483 81
Folate, food (mcg) 0.0 0.0 28.5 0.3 13.7 28.4 284.9 102.3 1.9 0.3 n/a 22.8 483 81
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Fructose n/a n/a 1.9 n/a 0.4 1.0 n/a n/a n/a n/a n/a n/a 3 1
Galactose n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 3.0 n/a 0.4 1.0 n/a n/a n/a n/a n/a n/a 4 1
Glutamic acid (g) 0.0 n/a 0.4 0.1 0.3 0.2 3.7 2.0 n/a 0.0 n/a 0.0 7 1
Glycine (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.9 0.4 n/a 0.0 n/a 0.0 1 0
Histidine (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.6 0.3 n/a 0.0 n/a 0.0 1 0
Iron (mg) 0.2 0.0 0.3 0.2 0.2 0.7 5.7 2.0 0.2 0.0 n/a 0.9 10 2
Isoleucine (g) 0.0 n/a 0.0 0.0 0.1 0.0 0.9 0.4 n/a 0.0 n/a 0.0 1 0
Lactose n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.0 n/a 0.0 0.0 0.1 0.1 1.5 1.1 n/a 0.0 n/a 0.0 3 0
Lysine (g) 0.0 n/a 0.1 0.0 0.1 0.0 1.4 0.4 n/a 0.0 n/a 0.0 2 0
Magnesium (mg) 0.0 2.4 15.0 2.3 8.6 35.7 123.3 95.7 3.0 0.4 n/a 7.5 294 49
Maltose n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.0 0.0 0.2 0.2 0.1 0.2 2.6 0.5 0.0 0.0 n/a 0.0 4 1
Methionine (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.3 0.2 n/a 0.0 n/a 0.0 1 0
Monounsaturated Fat (g) 19.7 0.0 0.0 0.0 0.0 0.0 1.1 0.7 0.0 0.0 n/a 0.0 22 4
Niacin (mg) 0.0 0.0 0.2 0.1 0.7 1.3 0.6 5.0 0.0 0.0 n/a 0.2 8 1
Pantothenic acid (mg) 0.0 0.0 0.2 0.1 0.2 0.4 1.3 0.8 n/a 0.0 n/a 0.1 3 1
Phenylalanine (g) 0.0 n/a 0.0 0.0 0.0 0.0 1.1 0.5 n/a 0.0 n/a 0.0 2 0
Phosphorus (mg) 0.0 0.0 43.5 13.8 25.2 34.7 382.8 247.5 0.6 0.8 n/a 8.7 758 126
Phytosterols (mg) 59.7 n/a 22.5 n/a n/a n/a n/a n/a 1.7 n/a n/a 0.8 85 14
Polyunsaturated Fat (g) 2.8 0.0 0.0 0.0 0.1 0.0 2.2 1.1 0.0 0.0 n/a 0.0 6 1
Potassium (mg) 0.3 2.4 219.0 36.1 230.4 369.6 731.5 828.3 7.5 9.4 n/a 83.1 2,517 420
Proline (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.9 0.9 n/a 0.0 n/a 0.0 2 0
Protein (g) 0.0 0.0 1.7 0.6 0.7 1.1 21.1 10.3 0.1 0.1 n/a 0.4 36 6
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.2 0.0 0.0 n/a 0.0 1 0
Saturated Fat (g) 3.7 0.0 0.1 0.0 0.0 0.0 0.5 0.4 0.0 0.0 n/a 0.0 5 1
Selenium (mcg) 0.0 0.0 0.8 1.3 0.1 0.5 11.9 2.3 0.0 0.0 n/a 0.0 17 3
Serine (g) 0.0 n/a 0.0 0.0 0.0 0.0 1.1 0.5 n/a 0.0 n/a 0.0 2 0
Sodium (mg) 0.5 7.1 6.0 1.5 49.7 4.2 1,271.6 13.2 0.1 0.5 n/a 8.4 1,363 227
Starch n/a n/a 0.0 n/a 1.0 n/a n/a n/a n/a n/a n/a n/a 1 0
Sucrose n/a n/a 1.5 n/a 2.6 0.2 n/a n/a n/a n/a n/a n/a 4 1
Sugar (g) 0.0 0.0 6.4 0.1 3.4 2.3 n/a n/a 0.0 0.2 n/a 0.1 13 2
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 0.0 0.0 0.1 0.0 0.0 0.1 0.1 0.6 0.0 0.0 n/a 0.0 1 0
Threonine (g) 0.0 n/a 0.0 0.0 0.1 0.0 0.8 0.4 n/a 0.0 n/a 0.0 1 0
Tocopherol, alpha (mg) 3.9 0.0 0.0 0.0 0.5 1.5 n/a n/a 0.1 0.0 n/a 0.1 6 1
Tocopherol, beta (mg) 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0 0
Tocopherol, gamma (mg) 0.2 n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0.1 0 0
Total Fat (g) 27.0 0.0 0.2 0.0 0.2 0.1 4.8 2.4 0.1 0.0 n/a 0.1 35 6
TransFatty acids n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.2 0.1 n/a 0.0 n/a 0.0 0 0
Tyrosine (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.5 0.4 n/a 0.0 n/a 0.0 1 0
Valine (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.9 0.6 n/a 0.0 n/a 0.0 2 0
Vitamin A, IU (IU) 0.0 0.0 3.0 0.8 12,028.3 11,161.5 89.3 13.2 41.3 132.4 n/a 1,263.6 24,733 4,122
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 601.2 558.6 4.3 0.0 2.1 6.6 n/a 63.2 1,236 206
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Vitamin B-6 (mg) 0.0 0.0 0.2 0.1 0.1 0.2 2.0 0.7 0.0 0.0 n/a 0.0 3 1
Vitamin C (mg) 0.0 0.0 11.1 2.8 4.2 22.1 16.2 15.8 0.2 0.2 n/a 20.0 93 15
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Water (g) 0.0 236.8 133.7 5.3 63.6 90.7 296.4 241.6 0.1 0.0 n/a 13.2 1,081 180
Zinc (mg) 0.0 0.0 0.3 0.1 0.2 0.2 4.5 2.1 0.0 0.0 n/a 0.2 7 1

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.

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