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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1 large (72g) carrots |
10 (0g) French beans |
1/2 cup (54g) cauliflower |
2 medium (238g) red capsicums |
1/2 cup (73g) green peas |
2 medium (220g) onions |
2 medium (246g) tomatoes |
2 (90g) green chilies |
2 inches (0g) fresh ginger |
1 teaspoon (2g) cumin seeds |
2 teaspoons (0g) dried fenugreek leaves |
1 teaspoon (3g) red chili powder |
1 teaspoon (17g) garam masala powder |
1/2 teaspoon (1g) turmeric powder |
1 tablespoon (14g) olive oil |
1 1/2 teaspoons (9g) salt |
100 g (113g) cottage cheese |
Total | 1 serving | |
| Alanine (g) | 0.1 | n/a | 0.1 | 0.1 | 0.2 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 1 | 0 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | n/a | 0.0 | 0.1 | 0.3 | 0.2 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.6 | 1 | 0 |
| Ash (g) | 0.7 | n/a | 0.4 | 1.1 | 0.6 | 0.8 | 1.2 | 0.5 | n/a | 0.2 | n/a | 0.3 | n/a | 0.1 | 0.0 | 9.0 | 1.6 | 17 | 4 |
| Aspartic acid (g) | 0.1 | n/a | 0.1 | 0.7 | 0.4 | 0.2 | 0.3 | 0.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.0 | 3 | 1 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 23.8 | n/a | 11.8 | 16.7 | 18.1 | 50.6 | 24.6 | 16.2 | n/a | 19.6 | n/a | 8.9 | n/a | 2.0 | 0.1 | 2.2 | 93.8 | 288 | 72 |
| Calories | 29.5 | n/a | 13.4 | 73.8 | 58.7 | 88.0 | 44.3 | 36.0 | n/a | 7.9 | n/a | 7.6 | n/a | 3.9 | 119.3 | 0.0 | 110.7 | 593 | 148 |
| Calories (kj) | 124.6 | n/a | 55.6 | 307.0 | 245.8 | 365.2 | 182.0 | 150.3 | n/a | 32.9 | n/a | 31.8 | n/a | 16.3 | 499.4 | 0.0 | 465.6 | 2,476 | 619 |
| Carbohydrates (g) | 6.9 | n/a | 2.7 | 14.4 | 10.5 | 20.5 | 9.6 | 8.5 | n/a | 0.9 | n/a | 1.3 | n/a | 0.7 | 0.0 | 0.0 | 3.8 | 80 | 20 |
| Cholesterol (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 19.2 | 19 | 5 |
| Copper (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0 | 0 |
| Dietary Fiber (g) | 2.0 | n/a | 1.1 | 5.0 | 3.7 | 3.7 | 3.0 | 1.4 | n/a | 0.2 | n/a | 0.9 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 21 | 5 |
| Folate (mcg) | 13.7 | n/a | 30.5 | 109.5 | 47.1 | 41.8 | 36.9 | 20.7 | n/a | 0.2 | n/a | 0.8 | n/a | 0.4 | 0.0 | 0.0 | 13.6 | 315 | 79 |
| Folate, DFE (mcg) | 13.7 | n/a | 30.5 | 109.5 | 47.1 | 41.8 | 36.9 | 20.7 | n/a | 0.2 | n/a | 0.8 | n/a | 0.4 | 0.0 | 0.0 | 13.6 | 315 | 79 |
| Folate, food (mcg) | 13.7 | n/a | 30.5 | 109.5 | 47.1 | 41.8 | 36.9 | 20.7 | n/a | 0.2 | n/a | 0.8 | n/a | 0.4 | 0.0 | 0.0 | 13.6 | 315 | 79 |
| Folic acid (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 0.4 | n/a | 0.5 | 5.4 | 0.3 | 2.8 | 3.4 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 13 | 3 |
| Galactose (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 0.4 | n/a | 0.5 | 4.6 | 0.1 | 4.3 | 3.1 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 13 | 3 |
| Glutamic acid (g) | 0.3 | n/a | 0.1 | 0.5 | 0.5 | 0.6 | 1.1 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 2.9 | 6 | 2 |
| Glycine (g) | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.3 | 1 | 0 |
| Histidine (g) | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 1 | 0 |
| Hydroxyproline | 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 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.2 | n/a | 0.2 | 1.0 | 1.1 | 0.5 | 0.7 | 1.1 | n/a | 1.4 | n/a | 0.5 | n/a | 0.5 | 0.1 | 0.0 | 0.1 | 7 | 2 |
| Isoleucine (g) | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.7 | 1 | 0 |
| Lactose (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 3.0 | 3 | 1 |
| Leucine (g) | 0.1 | n/a | 0.1 | 0.1 | 0.2 | 0.1 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.3 | 2 | 0 |
| Lysine (g) | 0.1 | n/a | 0.1 | 0.1 | 0.2 | 0.1 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.1 | 2 | 0 |
| Magnesium (mg) | 8.6 | n/a | 8.0 | 28.6 | 23.9 | 22.0 | 27.1 | 22.5 | n/a | 7.7 | n/a | 4.0 | n/a | 2.1 | 0.0 | 0.1 | 9.0 | 164 | 41 |
| Maltose (g) | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.1 | n/a | 0.1 | 0.3 | 0.3 | 0.3 | 0.3 | 0.2 | n/a | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Methionine (g) | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0 | 0 |
| Monounsaturated Fat (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.3 | n/a | 0.1 | n/a | 0.0 | 9.8 | 0.0 | 0.9 | 11 | 3 |
| Niacin (mg) | 0.7 | n/a | 0.3 | 2.3 | 1.5 | 0.3 | 1.5 | 0.9 | n/a | 0.1 | n/a | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 8 | 2 |
| Pantothenic acid (mg) | 0.2 | n/a | 0.4 | 0.8 | 0.1 | 0.3 | 0.2 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.6 | 3 | 1 |
| Phenylalanine (g) | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.7 | 1 | 0 |
| Phosphorus (mg) | 25.2 | n/a | 23.5 | 61.9 | 78.3 | 63.8 | 59.0 | 41.4 | n/a | 10.5 | n/a | 8.1 | n/a | 2.9 | 0.0 | 0.0 | 179.7 | 554 | 139 |
| Phytosterols | n/a | n/a | 9.6 | n/a | n/a | 33.0 | 17.2 | n/a | n/a | 1.4 | n/a | 2.2 | n/a | 0.9 | 29.8 | 0.0 | n/a | 94 | 24 |
| Polyunsaturated Fat (g) | 0.1 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.2 | 0.1 | n/a | 0.1 | n/a | 0.2 | n/a | 0.0 | 1.4 | 0.0 | 0.1 | 3 | 1 |
| Potassium (mg) | 230.4 | n/a | 160.0 | 502.2 | 176.9 | 321.2 | 583.0 | 306.0 | n/a | 37.5 | n/a | 52.7 | n/a | 27.8 | 0.1 | 0.7 | 117.5 | 2,516 | 629 |
| Proline (g) | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.4 | 2 | 0 |
| Protein (g) | 0.7 | n/a | 1.0 | 2.4 | 3.9 | 2.4 | 2.2 | 1.8 | n/a | 0.4 | n/a | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 12.6 | 28 | 7 |
| Retinol (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 40.7 | 41 | 10 |
| Riboflavin (mg) | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 1 | 0 |
| Saturated Fat (g) | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 1.9 | 0.0 | 1.9 | 4 | 1 |
| Selenium (mcg) | 0.1 | n/a | 0.3 | 0.2 | 1.3 | 1.1 | 0.0 | 0.5 | n/a | 0.1 | n/a | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 11.0 | 15 | 4 |
| Serine (g) | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.7 | 1 | 0 |
| Sodium (mg) | 49.7 | n/a | 16.1 | 9.5 | 3.6 | 8.8 | 12.3 | 6.3 | n/a | 3.5 | n/a | 44.3 | n/a | 0.4 | 0.3 | 3,488.2 | 411.3 | 4,054 | 1,014 |
| Starch (g) | 1.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose (g) | 2.6 | n/a | 0.0 | 0.0 | 3.6 | 2.2 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 8 | 2 |
| Sugar (g) | 3.4 | n/a | 1.0 | 10.0 | 4.1 | 9.3 | 6.5 | 4.6 | n/a | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 3.0 | 42 | 11 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.1 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.6 | 1 | 0 |
| Tocopherol, alpha (mg) | 0.5 | n/a | 0.0 | 3.8 | 0.1 | 0.0 | 1.3 | 0.6 | n/a | 0.1 | n/a | 1.0 | n/a | 0.0 | 1.9 | 0.0 | 0.1 | 10 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | 0.1 | 0.3 | 0.7 | 0.0 | 0.3 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.1 | n/a | 0.0 | 2 | 0 |
| Total Fat (g) | 0.2 | n/a | 0.1 | 0.7 | 0.3 | 0.2 | 0.5 | 0.2 | n/a | 0.5 | n/a | 0.4 | n/a | 0.1 | 13.5 | 0.0 | 4.9 | 22 | 5 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 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 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0 | 0 |
| Tyrosine (g) | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.7 | 1 | 0 |
| Valine (g) | 0.0 | n/a | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.8 | 1 | 0 |
| Vitamin A, IU (IU) | 12,028.3 | n/a | 0.0 | 7,451.8 | 554.6 | 4.4 | 2,049.2 | 1,061.1 | n/a | 26.7 | n/a | 800.6 | n/a | 0.0 | 0.0 | 0.0 | 158.2 | 24,135 | 6,034 |
| Vitamin A, RAE (mcg) | 601.2 | n/a | 0.0 | 373.7 | 27.6 | 0.0 | 103.3 | 53.1 | n/a | 1.3 | n/a | 40.0 | n/a | 0.0 | 0.0 | 0.0 | 41.8 | 1,242 | 311 |
| Vitamin B-12 (mcg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | n/a | 0.1 | 0.7 | 0.1 | 0.3 | 0.2 | 0.3 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Vitamin C (mg) | 4.2 | n/a | 25.8 | 303.9 | 29.0 | 16.3 | 33.7 | 218.3 | n/a | 0.2 | n/a | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 632 | 158 |
| Vitamin D (IU) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3.4 | 3 | 1 |
| Water (g) | 63.6 | n/a | 49.3 | 219.5 | 57.2 | 196.0 | 232.5 | 79.0 | n/a | 0.2 | n/a | 0.3 | n/a | 0.1 | 0.0 | 0.0 | 90.2 | 988 | 247 |
| Zinc (mg) | 0.2 | n/a | 0.1 | 0.6 | 0.9 | 0.4 | 0.4 | 0.3 | n/a | 0.1 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.5 | 4 | 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.