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Nutritional Facts: Moroccan Pumpkin and Harissa 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.

  3 tablespoons (41g)
olive oil
250 g (400g)
baby onions
1/2 (15g)
bulbs of garlic
400 g (400g)
chopped tomatoes
2 tablespoons (0g)
harissa
1 (1g)
cinnamon sticks
900 ml (0g)
vegetable stock
2 large (299g)
baking potatoes
450 g (450g)
pumpkin
150 g (81g)
baby corn
150 g (150g)
sugar snap peas
350 g (521g)
cherry tomatoes
2 tablespoons (15g)
cornflour
3 tablespoons (17g)
of fresh mint
1/4 cup (4g)
coriander leaves
Total 1 serving
Alanine (g) 0.0 0.1 0.0 0.1 n/a n/a n/a 0.2 0.1 0.2 0.1 0.1 0.1 0.0 n/a 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Arginine (g) 0.0 0.4 0.1 0.1 n/a n/a n/a 0.3 0.2 0.1 0.1 0.1 0.1 0.0 n/a 2 0
Ash (g) 0.0 1.4 0.2 2.0 n/a n/a n/a 2.8 3.6 0.6 1.1 2.6 0.2 0.3 0.1 15 2
Aspartic acid (g) 0.0 0.4 0.1 0.5 n/a n/a n/a 1.4 0.5 0.2 0.4 0.7 0.1 0.1 n/a 4 1
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 n/a n/a 0.1 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 0.4 92.0 27.2 40.0 n/a n/a n/a 15.0 94.5 2.4 66.0 52.1 1.0 34.0 2.7 427 71
Calories 358.0 160.0 22.4 72.0 n/a n/a n/a 260.3 117.0 78.2 52.5 93.9 52.8 7.5 0.9 1,275 213
Calories (kj) 1,498.1 664.0 93.5 296.0 n/a n/a n/a 1,092.1 490.5 326.4 220.5 385.9 220.9 31.5 3.8 5,323 887
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 n/a n/a 0.0 0 0
Carbohydrates (g) 0.0 37.4 5.0 15.6 n/a n/a n/a 60.2 29.3 17.1 11.8 20.3 11.2 1.4 0.1 209 35
Cholesterol (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.0 0.2 0.0 0.2 n/a n/a n/a 0.6 0.6 0.0 0.1 0.3 0.0 0.0 0.0 2 0
Cystine (g) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Dietary Fiber (g) 0.0 6.8 0.3 4.8 n/a n/a n/a 5.4 2.3 2.0 4.8 6.3 1.1 1.2 0.1 35 6
Folate (mcg) 0.0 76.0 0.5 60.0 n/a n/a n/a 29.9 72.0 18.7 49.5 78.2 3.7 18.0 2.5 409 68
Folate, DFE (mcg) 0.0 76.0 0.5 60.0 n/a n/a n/a 29.9 72.0 18.7 49.5 78.2 3.7 18.0 2.5 409 68
Folate, food (mcg) 0.0 76.0 0.5 60.0 n/a n/a n/a 29.9 72.0 18.7 49.5 78.2 3.7 18.0 2.5 409 68
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a 5.2 n/a 5.5 n/a n/a n/a 0.9 n/a 0.6 n/a 7.1 n/a n/a n/a 19 3
Galactose n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) n/a 7.9 n/a 5.0 n/a n/a n/a 1.1 n/a 0.7 n/a 6.5 n/a n/a n/a 21 4
Glutamic acid (g) 0.0 1.0 0.1 1.7 n/a n/a n/a 0.9 0.8 0.5 0.3 2.2 0.2 0.1 n/a 8 1
Glycine (g) 0.0 0.1 0.0 0.1 n/a n/a n/a 0.2 0.1 0.1 0.1 0.1 0.0 0.0 n/a 1 0
Histidine (g) 0.0 0.1 0.0 0.1 n/a n/a n/a 0.1 0.1 0.1 0.1 0.1 0.0 0.0 n/a 1 0
Iron (mg) 0.2 0.8 0.3 1.1 n/a n/a n/a 0.9 3.6 0.4 1.0 1.4 0.3 2.0 0.1 12 2
Isoleucine (g) 0.0 0.1 0.0 0.1 n/a n/a n/a 0.2 0.1 0.1 0.1 0.1 0.0 0.0 n/a 1 0
Lactose n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Leucine (g) 0.0 0.1 0.0 0.1 n/a n/a n/a 0.3 0.2 0.3 0.2 0.1 0.1 0.0 n/a 2 0
Lysine (g) 0.0 0.2 0.0 0.1 n/a n/a n/a 0.3 0.2 0.1 0.1 0.1 0.0 0.0 n/a 1 0
Magnesium (mg) 0.0 40.0 3.8 44.0 n/a n/a n/a 65.8 54.0 21.2 27.0 57.4 13.6 10.8 1.0 339 56
Maltose n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.1 n/a 0.0 n/a n/a n/a 0 0
Manganese (mg) 0.0 0.5 0.3 0.5 n/a n/a n/a 0.4 0.6 0.1 0.4 0.6 0.1 0.2 0.0 4 1
Methionine (g) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.1 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0 0
Monounsaturated Fat (g) 29.5 0.1 0.0 0.1 n/a n/a n/a 0.0 0.1 0.3 0.0 0.2 0.1 0.0 0.0 30 5
Niacin (mg) 0.0 0.5 0.1 2.4 n/a n/a n/a 4.3 2.7 1.4 0.9 3.1 0.3 0.2 0.0 16 3
Pantothenic acid (mg) 0.0 0.5 0.1 0.4 n/a n/a n/a 1.6 1.3 0.6 0.1 0.5 0.1 0.0 0.0 5 1
Phenylalanine (g) 0.0 0.1 0.0 0.1 n/a n/a n/a 0.2 0.1 0.1 0.1 0.1 0.0 0.0 n/a 1 0
Phosphorus (mg) 0.0 116.0 23.0 96.0 n/a n/a n/a 131.6 198.0 62.7 43.5 125.2 39.8 10.3 1.9 848 141
Phytosterols (mg) 89.5 60.0 n/a 28.0 n/a n/a n/a n/a 54.0 n/a n/a 36.5 n/a 1.7 0.2 270 45
Polyunsaturated Fat (g) 4.3 0.1 0.0 0.3 n/a n/a n/a 0.1 0.0 0.5 0.2 0.4 0.3 0.1 0.0 6 1
Potassium (mg) 0.4 584.0 60.2 948.0 n/a n/a n/a 1,134.0 1,530.0 177.5 219.0 1,236.0 46.1 78.3 20.8 6,034 1,006
Proline (g) 0.0 0.0 0.0 0.1 n/a n/a n/a 0.2 0.1 0.2 0.1 0.1 0.1 0.0 n/a 1 0
Protein (g) 0.0 4.4 1.0 3.5 n/a n/a n/a 5.6 4.5 2.8 2.8 4.6 1.0 0.6 0.1 31 5
Retinol (mcg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.1 0.0 0.1 n/a n/a n/a 0.1 0.5 0.0 0.1 0.1 0.0 0.0 0.0 1 0
Saturated Fat (g) 5.6 0.2 0.0 0.1 n/a n/a n/a 0.1 0.2 0.2 0.1 0.1 0.1 0.0 0.0 7 1
Selenium (mcg) 0.0 2.0 2.1 0.0 n/a n/a n/a 0.9 1.4 0.2 0.3 0.0 2.3 n/a 0.0 9 2
Serine (g) 0.0 0.1 0.0 0.1 n/a n/a n/a 0.2 0.2 0.1 0.2 0.1 0.0 0.0 n/a 1 0
Sodium (mg) 0.8 16.0 2.6 20.0 n/a n/a n/a 12.0 4.5 0.8 1.5 26.1 0.7 5.1 1.8 92 15
Starch n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 5.8 n/a 0.0 n/a n/a n/a 6 1
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 n/a n/a 0.1 0 0
Sucrose n/a 4.0 n/a 0.0 n/a n/a n/a 0.6 n/a 2.2 n/a 0.0 n/a n/a n/a 7 1
Sugar (g) 0.0 17.0 0.2 10.5 n/a n/a n/a 2.6 6.1 3.7 2.3 13.7 0.1 n/a 0.0 56 9
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 0.0 0.2 0.0 0.1 n/a n/a n/a 0.3 0.2 0.1 0.1 0.2 0.0 0.0 0.0 1 0
Threonine (g) 0.0 0.1 0.0 0.1 n/a n/a n/a 0.2 0.1 0.1 0.1 0.1 0.0 0.0 n/a 1 0
Tocopherol, alpha (mg) 5.8 0.1 0.0 2.2 n/a n/a n/a 0.0 4.8 0.1 0.7 2.8 0.1 n/a 0.1 17 3
Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.1 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.3 0.0 n/a 0.5 n/a n/a n/a n/a n/a 0.2 n/a 0.6 n/a n/a n/a 2 0
Total Fat (g) 40.5 0.4 0.1 0.8 n/a n/a n/a 0.3 0.5 1.2 0.4 1.0 0.6 0.1 0.0 46 8
Tryptophan (g) 0.0 0.1 0.0 0.0 n/a n/a n/a 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Tyrosine (g) 0.0 0.1 0.0 0.1 n/a n/a n/a 0.2 0.2 0.1 0.1 0.1 0.0 0.0 n/a 1 0
Valine (g) 0.0 0.1 0.0 0.1 n/a n/a n/a 0.3 0.2 0.2 0.1 0.1 0.1 0.0 n/a 1 0
Vitamin A, IU (IU) 0.0 8.0 1.4 3,332.0 n/a n/a n/a 9.0 33,228.0 214.1 1,050.0 4,344.1 31.3 693.2 269.9 43,181 7,197
Vitamin A, RAE (mcg) 0.0 0.0 0.0 168.0 n/a n/a n/a 0.0 1,660.5 10.6 52.5 219.0 1.6 34.7 13.5 2,160 360
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.5 0.2 0.3 n/a n/a n/a 0.9 0.3 0.1 0.1 0.4 0.1 0.0 0.0 3 0
Vitamin C (mg) 0.0 29.6 4.7 54.8 n/a n/a n/a 38.9 40.5 4.5 14.6 71.4 0.0 2.3 1.1 262 44
Vitamin D (IU) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 0.0 356.4 8.8 378.1 n/a n/a n/a 230.3 412.2 59.8 133.8 492.9 1.6 14.6 3.7 2,092 349
Zinc (mg) 0.0 0.7 0.2 0.7 n/a n/a n/a 0.9 1.4 0.5 0.4 0.9 0.3 0.2 0.0 6 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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