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.
|
1 tablespoon (14g) canola oil |
1 cup (160g) onions |
2 cloves (6g) garlic |
1 head (588g) cauliflower |
2 medium (426g) potatoes |
2 (0g) vegetable bouillon cubes |
6 cups (1,422g) water |
2 teaspoons (0g) salt free herb and spice seasoning mix |
1 teaspoon (2g) ground coriander |
1 cup (177g) great northern beans |
1 to taste (0g) salt and pepper |
1 cup (71g) broccoli florets |
1 cup (50g) escarole |
3/4 cup (109g) green peas |
1 large (164g) red bell peppers |
1/2 cup (0g) fresh herbs |
Total | 1 serving | |
| Alanine | n/a | 0.0 | 0.0 | 0.7 | 0.3 | n/a | n/a | n/a | n/a | 0.6 | n/a | 0.1 | 0.0 | 0.3 | 0.0 | n/a | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine | n/a | 0.2 | 0.0 | 0.5 | 0.4 | n/a | n/a | n/a | n/a | 0.9 | n/a | 0.1 | 0.0 | 0.5 | 0.1 | n/a | 3 | 0 |
| Ash (g) | 0.0 | 0.6 | 0.1 | 4.5 | 4.6 | n/a | 1.4 | n/a | 0.1 | 2.0 | n/a | 0.7 | 0.7 | 0.9 | 0.8 | n/a | 16 | 3 |
| Aspartic acid | n/a | 0.1 | 0.0 | 1.0 | 2.0 | n/a | n/a | n/a | n/a | 1.8 | n/a | 0.2 | 0.1 | 0.5 | 0.5 | n/a | 6 | 1 |
| Beta-sitosterol (mg) | 57.8 | 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 | 58 | 10 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.0 | 36.8 | 10.9 | 129.4 | 51.1 | n/a | 42.7 | n/a | 12.8 | 120.4 | n/a | 34.1 | 26.0 | 27.2 | 11.5 | n/a | 503 | 84 |
| Calories | 123.8 | 64.0 | 8.9 | 147.0 | 328.0 | n/a | 0.0 | n/a | 5.4 | 208.9 | n/a | 19.9 | 8.5 | 88.1 | 50.8 | n/a | 1,053 | 176 |
| Calories (kj) | 517.9 | 265.6 | 37.4 | 611.5 | 1,367.5 | n/a | 0.0 | n/a | 22.4 | 874.4 | n/a | 83.1 | 35.5 | 368.7 | 211.6 | n/a | 4,395 | 733 |
| Campesterol (mg) | 33.7 | 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 | 34 | 6 |
| Carbohydrates (g) | 0.0 | 14.9 | 2.0 | 29.2 | 74.4 | n/a | 0.0 | n/a | 1.0 | 37.3 | n/a | 3.7 | 1.7 | 15.7 | 9.9 | n/a | 190 | 32 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.2 | 0.5 | n/a | 0.1 | n/a | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 2 | 0 |
| Cystine | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Dietary Fiber (g) | 0.0 | 2.7 | 0.1 | 11.8 | 9.4 | n/a | 0.0 | n/a | 0.8 | 12.4 | n/a | n/a | 1.6 | 5.5 | 3.4 | n/a | 48 | 8 |
| Folate (mcg) | 0.0 | 30.4 | 0.2 | 335.2 | 68.2 | n/a | 0.0 | n/a | 0.0 | 180.5 | n/a | 50.4 | 71.0 | 70.7 | 75.4 | n/a | 882 | 147 |
| Folate, DFE (mcg) | 0.0 | 30.4 | 0.2 | 335.2 | 68.2 | n/a | 0.0 | n/a | 0.0 | 180.5 | n/a | 50.4 | 71.0 | 70.7 | 75.4 | n/a | 882 | 147 |
| Folate, food (mcg) | 0.0 | 30.4 | 0.2 | 335.2 | 68.2 | n/a | 0.0 | n/a | 0.0 | 180.5 | n/a | 50.4 | 71.0 | 70.7 | 75.4 | n/a | 882 | 147 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | 2.1 | n/a | 5.7 | 1.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | 3.7 | n/a | 13 | 2 |
| Galactose | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 3.2 | n/a | 5.5 | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | 3.2 | n/a | 13 | 2 |
| Glutamic acid | n/a | 0.4 | 0.0 | 1.5 | 1.5 | n/a | n/a | n/a | n/a | 2.2 | n/a | 0.3 | 0.1 | 0.8 | 0.3 | n/a | 7 | 1 |
| Glycine | n/a | 0.0 | 0.0 | 0.4 | 0.2 | n/a | n/a | n/a | n/a | 0.6 | n/a | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 2 | 0 |
| Histidine | n/a | 0.0 | 0.0 | 0.3 | 0.1 | n/a | n/a | n/a | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
| Iron (mg) | 0.0 | 0.3 | 0.1 | 2.5 | 3.3 | n/a | 0.0 | n/a | 0.3 | 3.8 | n/a | 0.6 | 0.4 | 1.6 | 0.7 | n/a | 14 | 2 |
| Isoleucine | n/a | 0.0 | 0.0 | 0.4 | 0.3 | n/a | n/a | n/a | n/a | 0.7 | n/a | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 2 | 0 |
| Lactose | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Leucine | n/a | 0.0 | 0.0 | 0.6 | 0.4 | n/a | n/a | n/a | n/a | 1.2 | n/a | 0.1 | 0.0 | 0.4 | 0.1 | n/a | 3 | 0 |
| Lysine | n/a | 0.1 | 0.0 | 1.3 | 0.4 | n/a | n/a | n/a | n/a | 1.0 | n/a | 0.1 | 0.0 | 0.3 | 0.1 | n/a | 3 | 1 |
| Magnesium (mg) | 0.0 | 16.0 | 1.5 | 88.2 | 98.0 | n/a | 14.2 | n/a | 5.9 | 88.5 | n/a | 17.8 | 7.5 | 35.9 | 19.7 | n/a | 393 | 66 |
| Maltose | 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 | 0.2 | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.2 | 0.1 | 0.9 | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.9 | n/a | 0.2 | 0.2 | 0.4 | 0.2 | n/a | 4 | 1 |
| Methionine | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 8.9 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 9 | 2 |
| Niacin (mg) | 0.0 | 0.2 | 0.0 | 3.0 | 4.5 | n/a | 0.0 | n/a | 0.0 | 1.2 | n/a | 0.5 | 0.2 | 2.3 | 1.6 | n/a | 13 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.2 | 0.0 | 3.9 | 1.3 | n/a | 0.0 | n/a | n/a | 0.5 | n/a | 0.4 | 0.5 | 0.1 | 0.5 | n/a | 7 | 1 |
| Phenylalanine | n/a | 0.0 | 0.0 | 0.4 | 0.3 | n/a | n/a | n/a | n/a | 0.8 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | n/a | 2 | 0 |
| Phosphorus (mg) | 0.0 | 46.4 | 9.2 | 258.7 | 242.8 | n/a | 0.0 | n/a | 7.4 | 292.1 | n/a | 46.9 | 14.0 | 117.5 | 42.6 | n/a | 1,077 | 180 |
| Phytosterols | n/a | 24.0 | n/a | 105.8 | 21.3 | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 152 | 25 |
| Polyunsaturated Fat (g) | 3.9 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | n/a | 5 | 1 |
| Potassium (mg) | 0.0 | 233.6 | 24.1 | 1,758.1 | 1,793.5 | n/a | 14.2 | n/a | 22.8 | 692.1 | n/a | 230.8 | 157.0 | 265.4 | 346.0 | n/a | 5,537 | 923 |
| Proline | n/a | 0.0 | 0.0 | 0.4 | 0.3 | n/a | n/a | n/a | n/a | 0.6 | n/a | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 2 | 0 |
| Protein (g) | 0.0 | 1.8 | 0.4 | 11.3 | 8.6 | n/a | 0.0 | n/a | 0.2 | 14.7 | n/a | 2.1 | 0.6 | 5.9 | 1.6 | n/a | 47 | 8 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 1 | 0 |
| Saturated Fat (g) | 1.0 | 0.1 | 0.0 | 0.4 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 2 | 0 |
| Selenium (mcg) | 0.0 | 0.8 | 0.9 | 3.5 | 1.3 | n/a | 0.0 | n/a | 0.5 | 7.3 | n/a | 2.1 | 0.1 | 2.0 | 0.2 | n/a | 19 | 3 |
| Serine | n/a | 0.0 | 0.0 | 0.5 | 0.3 | n/a | n/a | n/a | n/a | 0.8 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | n/a | 2 | 0 |
| Sodium (mg) | 0.0 | 6.4 | 1.0 | 176.4 | 25.6 | n/a | 42.7 | n/a | 0.6 | 3.5 | n/a | 19.2 | 11.0 | 5.4 | 6.6 | n/a | 298 | 50 |
| Starch | n/a | 0.0 | n/a | n/a | 65.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 66 | 11 |
| Stigmasterol (mg) | 0.4 | 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 | 0 | 0 |
| Sucrose | n/a | 1.6 | n/a | 0.0 | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5.4 | 0.0 | n/a | 8 | 1 |
| Sugar (g) | 0.0 | 6.8 | 0.1 | 11.2 | 3.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 6.2 | 6.9 | n/a | 35 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.3 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 1 | 0 |
| Threonine | n/a | 0.0 | 0.0 | 0.4 | 0.3 | n/a | n/a | n/a | n/a | 0.6 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 2.4 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.1 | 2.6 | n/a | 6 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 3.8 | 0.0 | n/a | 1.2 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.0 | 0.2 | n/a | 6 | 1 |
| Total Fat (g) | 14.0 | 0.2 | 0.0 | 1.6 | 0.4 | n/a | 0.0 | n/a | 0.3 | 0.8 | n/a | 0.2 | 0.1 | 0.4 | 0.5 | n/a | 19 | 3 |
| Trans-monoenoic Fat (g) | 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 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.1 | n/a | 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 |
| Tryptophan | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tyrosine | n/a | 0.0 | 0.0 | 0.3 | 0.2 | n/a | n/a | n/a | n/a | 0.4 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
| Valine | n/a | 0.0 | 0.0 | 0.7 | 0.4 | n/a | n/a | n/a | n/a | 0.8 | n/a | 0.1 | 0.0 | 0.3 | 0.1 | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 3.2 | 0.5 | 0.0 | 8.5 | n/a | 0.0 | n/a | 0.0 | 1.8 | n/a | 2,130.0 | 1,083.5 | 831.9 | 5,134.8 | n/a | 9,194 | 1,532 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 106.5 | 54.0 | 41.3 | 257.5 | n/a | 459 | 77 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.1 | 1.1 | 1.3 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 0.1 | 0.0 | 0.2 | 0.5 | n/a | 4 | 1 |
| Vitamin C (mg) | 0.0 | 11.8 | 1.9 | 283.4 | 83.9 | n/a | 0.0 | n/a | 0.4 | 2.3 | n/a | 66.2 | 3.3 | 43.5 | 209.4 | n/a | 706 | 118 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water (g) | 0.0 | 142.6 | 3.5 | 541.4 | 338.0 | n/a | 1,420.6 | n/a | 0.2 | 122.1 | n/a | 64.4 | 46.9 | 85.8 | 151.2 | n/a | 2,917 | 486 |
| Zinc (mg) | 0.0 | 0.3 | 0.1 | 1.6 | 1.2 | n/a | 0.0 | n/a | 0.1 | 1.6 | n/a | 0.3 | 0.4 | 1.3 | 0.4 | n/a | 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.