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    Nutritional Facts: Spiced Butternut Squash Stew W/ Couscous

    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)
    extra virgin olive oil
    1 medium (110g)
    onions
    3 (9g)
    garlic cloves
    6 (0g)
    canned plum tomatoes
    1 (1g)
    cinnamon sticks
    1 teaspoon (2g)
    ground coriander
    1 teaspoon (2g)
    ground cumin
    1/4 teaspoon (0g)
    crushed red pepper flakes
    1 small (908g)
    butternut squash
    16 ounces (454g)
    chickpeas
    3 cups (720g)
    low sodium chicken broth
    1 slice (0g)
    lemon zest
    1/2 cup (73g)
    golden raisins
    4 cups (120g)
    spinach
    1/2 (24g)
    lemons, juice of
    1/4 cup (35g)
    toasted sliced almonds
    1 1/2 cups (360g)
    low sodium chicken broth
    1/2 teaspoon (3g)
    kosher salt
    1 to taste (0g)
    fresh ground black pepper
    1 cup (173g)
    couscous
    Total 1 serving
    Alanine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.4 1.0 n/a n/a n/a 0.2 n/a 0.3 n/a 0.0 n/a 0.6 3 1
    Alcohol (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Arginine (g) 0.0 0.1 0.1 n/a n/a n/a n/a 0.0 0.5 2.1 n/a n/a n/a 0.2 n/a 0.8 n/a 0.0 n/a 0.8 5 1
    Ash (g) 0.0 0.4 0.1 n/a n/a 0.1 0.2 0.0 7.3 7.3 1.4 n/a 1.2 2.1 0.1 1.1 0.7 3.0 n/a 1.1 26 6
    Aspartic acid (g) 0.0 0.1 0.0 n/a n/a n/a n/a 0.0 1.0 2.6 n/a n/a n/a 0.3 n/a 0.9 n/a 0.0 n/a 0.9 6 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 n/a 40.7 n/a n/a n/a n/a 41 10
    Caffeine (mg) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Calcium (mg) 0.4 25.3 16.3 n/a n/a 12.8 19.6 0.1 435.8 145.2 28.8 n/a 38.4 118.8 1.4 92.1 14.4 0.7 n/a 41.5 992 248
    Calories 358.0 44.0 13.4 n/a n/a 5.4 7.9 0.6 408.6 539.8 115.2 n/a 219.0 27.6 5.3 205.3 57.6 0.0 n/a 650.5 2,658 665
    Calories (kj) 1,498.1 182.6 56.1 n/a n/a 22.4 32.9 2.6 1,707.0 2,254.6 482.4 n/a 916.4 116.4 21.8 859.1 241.2 0.0 n/a 2,721.3 11,115 2,779
    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 n/a 1.4 n/a n/a n/a n/a 1 0
    Carbohydrates (g) 0.0 10.3 3.0 n/a n/a 1.0 0.9 0.1 106.1 102.6 8.6 n/a 57.7 4.4 1.7 7.3 4.3 0.0 n/a 134.0 442 110
    Cholesterol (mg) 0.0 0.0 0.0 n/a n/a 0.0 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 0.0 0 0
    Copper (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.7 0.8 0.4 n/a 0.3 0.2 0.0 0.4 0.2 0.0 n/a 0.4 3 1
    Cystine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.1 0.3 n/a n/a n/a 0.0 n/a 0.1 n/a 0.0 n/a 0.6 1 0
    Dietary Fiber (g) 0.0 1.9 0.2 n/a n/a 0.8 0.2 0.1 18.2 20.0 0.0 n/a 2.9 2.6 0.1 3.8 0.0 0.0 n/a 8.7 59 15
    Folate (mcg) 0.0 20.9 0.3 n/a n/a 0.0 0.2 0.1 245.2 303.9 0.0 n/a 2.2 232.8 4.8 18.3 0.0 0.0 n/a 34.6 863 216
    Folate, DFE (mcg) 0.0 20.9 0.3 n/a n/a 0.0 0.2 0.1 245.2 303.9 0.0 n/a 2.2 232.8 4.8 18.3 0.0 0.0 n/a 34.6 863 216
    Folate, food (mcg) 0.0 20.9 0.3 n/a n/a 0.0 0.2 0.1 245.2 303.9 0.0 n/a 2.2 232.8 4.8 18.3 0.0 0.0 n/a 34.6 863 216
    Folic acid (mcg) 0.0 0.0 0.0 n/a n/a 0.0 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 0.0 0 0
    Fructose n/a 1.4 n/a n/a n/a n/a n/a n/a 9.0 n/a n/a n/a n/a 0.2 0.3 0.0 n/a n/a n/a n/a 11 3
    Galactose n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.1 0.0 0.0 n/a n/a n/a n/a 0 0
    Glucose (dextrose) n/a 2.2 n/a n/a n/a n/a n/a n/a 9.0 n/a n/a n/a n/a 0.1 0.2 0.0 n/a n/a n/a n/a 12 3
    Glutamic acid (g) 0.0 0.3 0.1 n/a n/a n/a n/a 0.0 1.6 3.9 n/a n/a n/a 0.4 n/a 1.8 n/a 0.0 n/a 8.0 16 4
    Glycine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.3 0.9 n/a n/a n/a 0.2 n/a 0.5 n/a 0.0 n/a 0.7 3 1
    Histidine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.2 0.6 n/a n/a n/a 0.1 n/a 0.2 n/a 0.0 n/a 0.4 2 0
    Iron (mg) 0.2 0.2 0.2 n/a n/a 0.3 1.4 0.0 6.4 6.1 1.5 n/a 1.3 3.3 0.0 1.3 0.8 0.0 n/a 1.9 25 6
    Isoleucine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.4 1.0 n/a n/a n/a 0.2 n/a 0.2 n/a 0.0 n/a 0.9 3 1
    Lactose n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
    Leucine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.5 1.6 n/a n/a n/a 0.3 n/a 0.5 n/a 0.0 n/a 1.5 4 1
    Lysine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.3 1.5 n/a n/a n/a 0.2 n/a 0.2 n/a 0.0 n/a 0.4 3 1
    Magnesium (mg) 0.0 11.0 2.3 n/a n/a 5.9 7.7 0.2 308.7 131.6 7.2 n/a 25.4 94.8 1.4 96.9 3.6 0.0 n/a 76.1 773 193
    Maltose n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
    Manganese (mg) 0.0 0.1 0.2 n/a n/a 0.0 0.1 0.0 1.8 2.7 n/a n/a 0.2 1.1 0.0 0.8 n/a 0.0 n/a 1.3 8 2
    Methionine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.1 0.3 n/a n/a n/a 0.1 n/a 0.1 n/a 0.0 n/a 0.3 1 0
    Monounsaturated Fat (g) 29.5 0.0 0.0 n/a n/a 0.2 0.3 0.0 0.1 1.2 2.0 n/a 0.0 0.0 0.0 11.2 1.0 0.0 n/a 0.2 46 11
    Niacin (mg) 0.0 0.1 0.1 n/a n/a 0.0 0.1 0.0 10.9 0.6 9.9 n/a 0.8 0.9 0.0 1.2 4.9 0.0 n/a 6.0 36 9
    Pantothenic acid (mg) 0.0 0.1 0.1 n/a n/a n/a n/a 0.0 3.6 1.4 n/a n/a 0.1 0.1 0.0 0.1 n/a 0.0 n/a 2.2 8 2
    Phenylalanine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.4 1.2 n/a n/a n/a 0.2 n/a 0.4 n/a 0.0 n/a 1.1 3 1
    Phosphorus (mg) 0.0 31.9 13.8 n/a n/a 7.4 10.5 0.3 299.6 408.3 216.0 n/a 83.4 58.8 1.9 162.2 108.0 0.0 n/a 294.1 1,696 424
    Phytosterols (mg) 89.5 16.5 n/a n/a n/a 0.8 1.4 n/a n/a n/a n/a n/a n/a 10.8 n/a 43.8 n/a 0.0 n/a n/a 163 41
    Polyunsaturated Fat (g) 4.3 0.0 0.0 n/a n/a 0.0 0.1 0.0 0.4 2.3 0.9 n/a 0.1 0.2 0.0 4.5 0.5 0.0 n/a 0.4 14 3
    Potassium (mg) 0.4 160.6 36.1 n/a n/a 22.8 37.5 3.6 3,196.2 780.2 619.2 n/a 540.9 669.6 24.7 245.6 309.6 0.2 n/a 287.2 6,934 1,734
    Proline (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.3 0.9 n/a n/a n/a 0.1 n/a 0.3 n/a 0.0 n/a 2.4 4 1
    Protein (g) 0.0 1.2 0.6 n/a n/a 0.2 0.4 0.0 9.1 22.5 14.4 n/a 2.5 3.4 0.1 7.3 7.2 0.0 n/a 22.1 91 23
    Retinol (mcg) 0.0 0.0 0.0 n/a n/a 0.0 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 0.0 0 0
    Riboflavin (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.2 0.1 0.2 n/a 0.1 0.2 0.0 0.3 0.1 0.0 n/a 0.1 2 0
    Saturated Fat (g) 5.6 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.2 0.5 1.3 n/a 0.1 0.1 0.0 1.4 0.6 0.0 n/a 0.2 10 3
    Selenium (mcg) 0.0 0.6 1.3 n/a n/a 0.5 0.1 0.0 4.5 12.7 0.0 n/a 0.5 1.2 0.0 0.8 0.0 0.0 n/a n/a 22 6
    Serine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.4 1.1 n/a n/a n/a 0.1 n/a 0.3 n/a 0.0 n/a 1.0 3 1
    Sodium (mg) 0.8 4.4 1.5 n/a n/a 0.6 3.5 0.2 36.3 1,356.4 216.0 n/a 8.7 94.8 0.2 1.0 108.0 1,162.7 n/a 17.3 3,013 753
    Starch n/a 0.0 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 0.3 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 n/a n/a n/a 1.4 n/a n/a n/a n/a 1 0
    Sucrose n/a 1.1 n/a n/a n/a n/a n/a n/a 2.0 n/a n/a n/a n/a 0.1 0.1 1.6 n/a n/a n/a n/a 5 1
    Sugar (g) 0.0 4.7 0.1 n/a n/a n/a 0.0 0.1 20.0 n/a 0.9 n/a 42.9 0.5 0.6 1.7 0.5 0.0 n/a n/a 72 18
    Theobromine (mg) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Thiamin (mg) 0.0 0.1 0.0 n/a n/a 0.0 0.0 0.0 0.9 0.1 0.0 n/a 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.3 2 0
    Threonine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.3 0.8 n/a n/a n/a 0.1 n/a 0.2 n/a 0.0 n/a 0.6 2 1
    Tocopherol, alpha (mg) 5.8 0.0 0.0 n/a n/a n/a 0.1 0.0 13.1 n/a 0.0 n/a 0.1 2.4 0.0 8.2 0.0 0.0 n/a n/a 30 7
    Tocopherol, beta (mg) 0.0 0.0 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 0.1 n/a n/a n/a n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 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 0.0 n/a n/a n/a n/a 0 0
    Tocopherol, gamma (mg) 0.3 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a 0.2 n/a n/a n/a n/a 1 0
    Total Fat (g) 40.5 0.1 0.0 n/a n/a 0.3 0.5 0.0 0.9 5.2 4.3 n/a 0.3 0.5 0.1 18.0 2.2 0.0 n/a 1.1 74 18
    Trans-monoenoic Fat 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 n/a n/a n/a n/a n/a 0 0
    TransFatty acids 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 n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.1 0.2 n/a n/a n/a 0.0 n/a 0.1 n/a 0.0 n/a 0.3 1 0
    Tyrosine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.3 0.6 n/a n/a n/a 0.1 n/a 0.2 n/a 0.0 n/a 0.6 2 0
    Valine (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.4 0.9 n/a n/a n/a 0.2 n/a 0.3 n/a 0.0 n/a 0.9 3 1
    Vitamin A, IU (IU) 0.0 2.2 0.8 n/a n/a 0.0 26.7 51.0 96,520.4 95.3 0.0 n/a 0.0 11,252.4 1.4 0.3 0.0 0.0 n/a 0.0 107,951 26,988
    Vitamin A, RAE (mcg) 0.0 0.0 0.0 n/a n/a 0.0 1.3 2.6 4,830.6 4.5 0.0 n/a 0.0 562.8 0.0 0.0 0.0 0.0 n/a 0.0 5,402 1,350
    Vitamin B-12 (mcg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.7 n/a 0.0 0.0 0.0 0.0 0.4 0.0 n/a 0.0 1 0
    Vitamin B-6 (mg) 0.0 0.1 0.1 n/a n/a n/a 0.0 0.0 1.4 2.1 0.1 n/a 0.2 0.2 0.0 0.0 0.0 0.0 n/a 0.2 5 1
    Vitamin C (mg) 0.0 8.1 2.8 n/a n/a 0.4 0.2 0.1 190.7 17.2 0.0 n/a 2.3 33.7 9.3 0.0 0.0 0.0 n/a 0.0 265 66
    Vitamin D (IU) 0.0 0.0 0.0 n/a n/a 0.0 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 0.0 0 0
    Water (g) 0.0 98.0 5.3 n/a n/a 0.2 0.2 0.0 784.6 316.1 691.2 n/a 10.9 109.7 22.2 0.9 345.6 0.0 n/a 14.8 2,400 600
    Zinc (mg) 0.0 0.2 0.1 n/a n/a 0.1 0.1 0.0 1.4 4.8 0.7 n/a 0.2 0.6 0.0 1.1 0.4 0.0 n/a 1.4 11 3

    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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