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.
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2 tablespoons (27g) olive oil |
2 stalks (80g) celery |
3 (183g) carrots |
1 (110g) yellow onions |
3 (9g) garlic cloves |
15 ounces (425g) garbanzo beans |
28 ounces (794g) diced tomatoes |
2 cups (480g) low sodium chicken broth |
2 cups (474g) water |
1 tablespoon (2g) dried basil |
1 teaspoon (1g) dried thyme |
1 teaspoon (1g) dried oregano |
1 to taste (0g) crushed red pepper flakes |
8 ounces (229g) whole wheat spiral pasta |
1 bunch (201g) kale |
1 to taste (0g) salt and pepper |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.9 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 1.0 | 0.3 | n/a | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 2.0 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 1.2 | 0.4 | n/a | 4 | 1 |
| Ash (g) | 0.0 | 0.6 | 1.8 | 0.4 | 0.1 | 6.8 | 4.0 | 1.0 | 0.5 | 0.3 | 0.2 | 0.1 | n/a | 3.7 | 3.1 | n/a | 22 | 4 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.3 | 0.1 | 0.0 | 2.5 | 1.1 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 1.5 | 0.6 | n/a | 6 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 0.3 | 32.0 | 60.4 | 25.3 | 16.3 | 136.1 | 79.4 | 19.2 | 14.2 | 47.0 | 26.5 | 16.0 | n/a | 91.4 | 271.4 | n/a | 835 | 139 |
| Calories | 238.7 | 12.8 | 75.0 | 44.0 | 13.4 | 506.1 | 142.9 | 76.8 | 0.0 | 4.9 | 3.9 | 2.7 | n/a | 795.4 | 100.5 | n/a | 2,017 | 336 |
| Calories (kj) | 998.7 | 53.6 | 316.6 | 182.6 | 56.1 | 2,113.6 | 587.4 | 321.6 | 0.0 | 20.5 | 16.2 | 11.1 | n/a | 3,328.0 | 418.1 | n/a | 8,424 | 1,404 |
| Carbohydrates (g) | 0.0 | 2.4 | 17.5 | 10.3 | 3.0 | 96.2 | 30.9 | 5.8 | 0.0 | 1.0 | 0.9 | 0.7 | n/a | 171.5 | 20.1 | n/a | 360 | 60 |
| Cholesterol (mg) | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.7 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 0.6 | n/a | 3 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.1 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.3 | 5.1 | 1.9 | 0.2 | 18.7 | 9.5 | 0.0 | 0.0 | 0.8 | 0.5 | 0.4 | n/a | 19.0 | 4.0 | n/a | 61 | 10 |
| Folate (mcg) | 0.0 | 28.8 | 34.8 | 20.9 | 0.3 | 284.9 | 119.1 | 0.0 | 0.0 | 6.5 | 3.8 | 2.4 | n/a | 130.3 | 58.3 | n/a | 690 | 115 |
| Folate, DFE (mcg) | 0.0 | 28.8 | 34.8 | 20.9 | 0.3 | 284.9 | 119.1 | 0.0 | 0.0 | 6.5 | 3.8 | 2.4 | n/a | 130.3 | 58.3 | n/a | 690 | 115 |
| Folate, food (mcg) | 0.0 | 28.8 | 34.8 | 20.9 | 0.3 | 284.9 | 119.1 | 0.0 | 0.0 | 6.5 | 3.8 | 2.4 | n/a | 130.3 | 58.3 | n/a | 690 | 115 |
| Folic acid (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 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | 0.4 | 1.0 | 1.4 | n/a | n/a | 10.9 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 14 | 2 |
| Galactose | n/a | 0.5 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Glucose (dextrose) | n/a | 0.4 | 1.1 | 2.2 | n/a | n/a | 9.9 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 14 | 2 |
| Glutamic acid (g) | 0.0 | 0.1 | 0.7 | 0.3 | 0.1 | 3.7 | 3.4 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 11.6 | 0.8 | n/a | 21 | 3 |
| Glycine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 1.2 | 0.3 | n/a | 3 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.8 | 0.1 | n/a | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.2 | 0.2 | 0.5 | 0.2 | 0.2 | 5.7 | 2.1 | 1.0 | 0.0 | 1.9 | 1.7 | 0.4 | n/a | 8.3 | 3.4 | n/a | 26 | 4 |
| Isoleucine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.3 | 0.4 | n/a | 3 | 0 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 1.5 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 2.3 | 0.5 | n/a | 5 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 1.4 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.4 | n/a | 3 | 1 |
| Magnesium (mg) | 0.0 | 8.8 | 22.0 | 11.0 | 2.3 | 123.3 | 87.3 | 4.8 | 4.7 | 14.9 | 3.1 | 2.7 | n/a | 326.9 | 68.3 | n/a | 680 | 113 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.3 | 0.1 | 0.2 | 2.6 | 0.9 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 7.0 | 1.6 | n/a | 13 | 2 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.1 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 19.7 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.2 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | n/a | 23 | 4 |
| Niacin (mg) | 0.0 | 0.3 | 1.8 | 0.1 | 0.1 | 0.6 | 4.7 | 6.6 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 11.7 | 2.0 | n/a | 28 | 5 |
| Pantothenic acid (mg) | 0.0 | 0.2 | 0.5 | 0.1 | 0.1 | 1.3 | 0.7 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 2.2 | 0.2 | n/a | 5 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.1 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 1.7 | 0.3 | n/a | 4 | 1 |
| Phosphorus (mg) | 0.0 | 19.2 | 64.1 | 31.9 | 13.8 | 382.8 | 190.5 | 144.0 | 0.0 | 5.8 | 2.8 | 1.5 | n/a | 589.7 | 112.6 | n/a | 1,559 | 260 |
| Phytosterols (mg) | 59.7 | 4.8 | n/a | 16.5 | n/a | n/a | 55.6 | n/a | n/a | 2.2 | 2.3 | 2.0 | n/a | n/a | n/a | n/a | 143 | 24 |
| Polyunsaturated Fat (g) | 2.8 | 0.1 | 0.2 | 0.0 | 0.0 | 2.2 | 0.7 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.3 | 0.7 | n/a | 9 | 1 |
| Potassium (mg) | 0.3 | 208.0 | 585.6 | 160.6 | 36.1 | 731.5 | 1,881.3 | 412.8 | 4.7 | 55.2 | 11.4 | 12.6 | n/a | 491.4 | 898.5 | n/a | 5,490 | 915 |
| Proline (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 0.1 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 3.6 | 0.4 | n/a | 5 | 1 |
| Protein (g) | 0.0 | 0.6 | 1.7 | 1.2 | 0.6 | 21.1 | 7.0 | 9.6 | 0.0 | 0.5 | 0.1 | 0.1 | n/a | 33.4 | 6.6 | n/a | 82 | 14 |
| 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 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.3 | n/a | 1 | 0 |
| Saturated Fat (g) | 3.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.2 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | 0.2 | n/a | 6 | 1 |
| Selenium (mcg) | 0.0 | 0.3 | 0.2 | 0.6 | 1.3 | 11.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 1.8 | n/a | 16 | 3 |
| Serine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.1 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 1.6 | 0.3 | n/a | 3 | 1 |
| Sodium (mg) | 0.5 | 64.0 | 126.3 | 4.4 | 1.5 | 1,271.6 | 39.7 | 144.0 | 14.2 | 1.6 | 0.8 | 0.3 | n/a | 18.3 | 86.4 | n/a | 1,774 | 296 |
| Starch | n/a | 0.0 | 2.6 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Sucrose | n/a | 0.1 | 6.6 | 1.1 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 8 | 1 |
| Sugar (g) | 0.0 | 1.5 | 8.7 | 4.7 | 0.1 | n/a | 20.9 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 36 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | 0.2 | n/a | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.8 | 0.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 0.3 | n/a | 3 | 0 |
| Tocopherol, alpha (mg) | 3.9 | 0.2 | 1.2 | 0.0 | 0.0 | n/a | 4.3 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | n/a | n/a | n/a | n/a | 10 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.0 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 27.0 | 0.1 | 0.4 | 0.1 | 0.0 | 4.8 | 1.6 | 2.9 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 3.2 | 1.4 | n/a | 42 | 7 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.1 | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.9 | 0.2 | n/a | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.9 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 1.5 | 0.4 | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 359.2 | 30,572.0 | 2.2 | 0.8 | 89.3 | 6,612.2 | 0.0 | 0.0 | 15.6 | 53.2 | 17.0 | n/a | 0.0 | 30,905.8 | n/a | 68,627 | 11,438 |
| Vitamin A, RAE (mcg) | 0.0 | 17.6 | 1,528.1 | 0.0 | 0.0 | 4.3 | 333.4 | 0.0 | 0.0 | 0.8 | 2.7 | 0.9 | n/a | 0.0 | 1,545.7 | n/a | 3,433 | 572 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.3 | 0.1 | 0.1 | 2.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.5 | n/a | 4 | 1 |
| Vitamin C (mg) | 0.0 | 2.5 | 10.8 | 8.1 | 2.8 | 16.2 | 108.7 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | n/a | 0.0 | 241.2 | n/a | 391 | 65 |
| Vitamin D (IU) | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water (g) | 0.0 | 76.3 | 161.6 | 98.0 | 5.3 | 296.4 | 750.3 | 460.8 | 473.5 | 0.2 | 0.1 | 0.1 | n/a | 16.8 | 169.8 | n/a | 2,509 | 418 |
| Zinc (mg) | 0.0 | 0.1 | 0.4 | 0.2 | 0.1 | 4.5 | 1.3 | 0.5 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 5.4 | 0.9 | n/a | 14 | 2 |
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.