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 1/2 cups (356g) water |
1/4 teaspoon (2g) salt |
1 cup (173g) couscous |
15 ounces (429g) canned black beans |
8 3/4 ounces (496g) no-salt-added corn |
8 ounces (227g) sliced water chestnuts |
7 ounces (198g) roasted red peppers |
1/2 cup (50g) green onions |
2 tablespoons (11g) jalapeno peppers |
1 cup (246g) part-skim ricotta cheese |
2 tablespoons (32g) balsamic vinegar |
2 teaspoons (9g) sesame oil |
1 teaspoon (2g) ground cumin |
1 to taste (100g) vegetable oil cooking spray |
6 cups (180g) fresh spinach leaves |
Total | 1 serving | |
| Alanine | n/a | 0.0 | 0.6 | 1.1 | 0.9 | n/a | 0.1 | 0.0 | n/a | 1.2 | n/a | 0.0 | n/a | n/a | 0.3 | 4 | 1 |
| Alcohol (g) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine | n/a | 0.0 | 0.8 | 1.6 | 0.4 | n/a | 0.1 | 0.1 | n/a | 1.6 | n/a | 0.0 | n/a | n/a | 0.3 | 5 | 1 |
| Ash (g) | 0.4 | 1.5 | 1.1 | 6.4 | 4.0 | 0.8 | 7.4 | 0.4 | 0.1 | 2.8 | 0.1 | 0.0 | 0.2 | n/a | 3.1 | 28 | 5 |
| Aspartic acid | n/a | 0.0 | 0.9 | 3.1 | 0.7 | n/a | 0.2 | 0.1 | n/a | 2.5 | n/a | 0.0 | n/a | n/a | 0.4 | 8 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 10.7 | 0.4 | 41.5 | 150.0 | 19.8 | 9.1 | 81.4 | 36.0 | 1.3 | 669.1 | 8.6 | 0.0 | 19.6 | n/a | 178.2 | 1,226 | 204 |
| Calories | 0.0 | 0.0 | 650.5 | 390.0 | 317.5 | 113.4 | 35.7 | 16.0 | 3.1 | 339.5 | 28.2 | 79.6 | 7.9 | n/a | 41.4 | 2,023 | 337 |
| Calories (kj) | 0.0 | 0.0 | 2,721.3 | 1,632.9 | 1,329.7 | 476.3 | 148.8 | 67.5 | 12.9 | 1,421.9 | 118.1 | 332.9 | 32.9 | n/a | 174.6 | 8,470 | 1,412 |
| Carbohydrates (g) | 0.0 | 0.0 | 134.0 | 71.0 | 76.5 | 27.9 | 7.7 | 3.7 | 0.7 | 12.6 | 5.4 | 0.0 | 0.9 | n/a | 6.5 | 347 | 58 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 76.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | 76 | 13 |
| Copper (mg) | 0.0 | 0.0 | 0.4 | 0.8 | 0.3 | 0.2 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 2 | 0 |
| Cystine | n/a | 0.0 | 0.6 | 0.3 | 0.1 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 0.0 | n/a | n/a | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | 8.7 | 29.6 | 8.4 | 5.7 | 2.4 | 1.3 | 0.3 | 0.0 | n/a | 0.0 | 0.2 | n/a | 4.0 | 60 | 10 |
| Folate (mcg) | 0.0 | 0.0 | 34.6 | 261.4 | 188.5 | 13.6 | 31.8 | 32.0 | 2.9 | 32.0 | n/a | 0.0 | 0.2 | n/a | 349.2 | 946 | 158 |
| Folate, DFE (mcg) | 0.0 | 0.0 | 34.6 | 261.4 | 188.5 | 13.6 | 31.8 | 32.0 | 2.9 | 32.0 | n/a | 0.0 | 0.2 | n/a | 349.2 | 946 | 158 |
| Folate, food (mcg) | 0.0 | 0.0 | 34.6 | 261.4 | 188.5 | 13.6 | 31.8 | 32.0 | 2.9 | 32.0 | n/a | 0.0 | 0.2 | n/a | 349.2 | 946 | 158 |
| Folic acid (mcg) | 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 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 1.0 | n/a | n/a | n/a | 0.3 | n/a | 2.4 | n/a | n/a | n/a | 0.3 | 4 | 1 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 1.0 | n/a | n/a | n/a | 0.2 | n/a | 2.4 | n/a | n/a | n/a | 0.2 | 4 | 1 |
| Glutamic acid | n/a | 0.0 | 8.0 | 3.9 | 1.9 | n/a | 0.2 | 0.2 | n/a | 6.1 | n/a | 0.0 | n/a | n/a | 0.6 | 21 | 3 |
| Glycine | n/a | 0.0 | 0.7 | 1.0 | 0.4 | n/a | 0.1 | 0.0 | n/a | 0.7 | n/a | 0.0 | n/a | n/a | 0.2 | 3 | 1 |
| Histidine | n/a | 0.0 | 0.4 | 0.7 | 0.3 | n/a | 0.0 | 0.0 | n/a | 1.1 | n/a | 0.0 | n/a | n/a | 0.1 | 3 | 0 |
| Iron (mg) | 0.0 | 0.0 | 1.9 | 8.1 | 2.0 | 2.0 | 1.6 | 0.7 | 0.0 | 1.1 | 0.2 | 0.0 | 1.4 | n/a | 4.9 | 24 | 4 |
| Isoleucine | n/a | 0.0 | 0.9 | 1.1 | 0.4 | n/a | 0.1 | 0.0 | n/a | 1.5 | n/a | 0.0 | n/a | n/a | 0.3 | 4 | 1 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Leucine | n/a | 0.0 | 1.5 | 2.1 | 1.0 | n/a | 0.1 | 0.1 | n/a | 3.0 | n/a | 0.0 | n/a | n/a | 0.4 | 8 | 1 |
| Lysine | n/a | 0.0 | 0.4 | 1.8 | 0.4 | n/a | 0.1 | 0.0 | n/a | 3.3 | n/a | 0.0 | n/a | n/a | 0.3 | 6 | 1 |
| Magnesium (mg) | 3.6 | 0.0 | 76.1 | 150.0 | 79.4 | 11.3 | 21.8 | 10.0 | 1.6 | 36.9 | 3.8 | 0.0 | 7.7 | n/a | 142.2 | 544 | 91 |
| Maltose | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 1.3 | 1.0 | 0.2 | 0.4 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 1.6 | 5 | 1 |
| Methionine | n/a | 0.0 | 0.3 | 0.4 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.7 | n/a | 0.0 | n/a | n/a | 0.1 | 2 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.2 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 5.7 | n/a | 3.6 | 0.3 | n/a | 0.0 | 11 | 2 |
| Niacin (mg) | 0.0 | 0.0 | 6.0 | 2.7 | 4.7 | 0.8 | 1.1 | 0.3 | 0.1 | 0.2 | n/a | 0.0 | 0.1 | n/a | 1.3 | 17 | 3 |
| Pantothenic acid (mg) | 0.0 | 0.0 | 2.2 | 0.8 | 2.6 | 0.5 | 0.1 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | n/a | n/a | 0.1 | 7 | 1 |
| Phenylalanine | n/a | 0.0 | 1.1 | 1.4 | 0.4 | n/a | 0.0 | 0.0 | n/a | 1.4 | n/a | 0.0 | n/a | n/a | 0.2 | 5 | 1 |
| Phosphorus (mg) | 0.0 | 0.0 | 294.1 | 462.9 | 253.0 | 43.1 | 39.7 | 18.5 | 2.8 | 450.2 | 6.1 | 0.0 | 10.5 | n/a | 88.2 | 1,669 | 278 |
| Phytosterols | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 77.9 | 1.4 | n/a | 16.2 | 95 | 16 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.4 | 0.5 | 1.2 | 0.1 | 0.3 | 0.0 | 0.0 | 0.6 | n/a | 3.8 | 0.1 | n/a | 0.3 | 7 | 1 |
| Potassium (mg) | 3.6 | 0.1 | 287.2 | 1,320.0 | 813.7 | 267.6 | 289.8 | 138.0 | 26.8 | 307.5 | 35.8 | 0.0 | 37.5 | n/a | 1,004.4 | 4,532 | 755 |
| Proline | n/a | 0.0 | 2.4 | 1.1 | 0.9 | n/a | 0.1 | 0.1 | n/a | 2.7 | n/a | 0.0 | n/a | n/a | 0.2 | 7 | 1 |
| Protein (g) | 0.0 | 0.0 | 22.1 | 25.8 | 9.7 | 2.0 | 1.6 | 0.9 | 0.1 | 28.0 | 0.2 | 0.0 | 0.4 | n/a | 5.1 | 96 | 16 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 258.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | 258 | 43 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.1 | 0.5 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.5 | n/a | 0.0 | 0.0 | n/a | 0.3 | 2 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.2 | 0.3 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 12.1 | 0.0 | 1.3 | 0.0 | n/a | 0.1 | 15 | 2 |
| Selenium (mcg) | 0.0 | 0.0 | n/a | 5.6 | 3.5 | 1.6 | 0.6 | 0.3 | 0.0 | 41.1 | n/a | 0.0 | 0.1 | n/a | 1.8 | 55 | 9 |
| Serine | n/a | 0.0 | 1.0 | 1.4 | 0.5 | n/a | 0.1 | 0.0 | n/a | 1.4 | n/a | 0.0 | n/a | n/a | 0.2 | 5 | 1 |
| Sodium (mg) | 10.7 | 581.4 | 17.3 | 1,645.7 | 59.5 | 18.1 | 2,717.0 | 8.0 | 0.3 | 307.5 | 7.4 | 0.0 | 3.5 | n/a | 142.2 | 5,519 | 920 |
| Sucrose | n/a | n/a | n/a | n/a | 11.6 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 12 | 2 |
| Sugar (g) | 0.0 | 0.0 | n/a | n/a | 14.0 | 5.6 | n/a | 1.2 | 0.4 | 0.8 | 4.8 | 0.0 | 0.0 | n/a | 0.8 | 28 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.3 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
| Threonine | n/a | 0.0 | 0.6 | 1.1 | 0.4 | n/a | 0.1 | 0.0 | n/a | 1.3 | n/a | 0.0 | n/a | n/a | 0.2 | 4 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | n/a | n/a | 0.1 | 1.1 | n/a | 0.3 | 0.4 | 0.2 | n/a | 0.1 | 0.1 | n/a | 3.7 | 6 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | 0 | 0 |
| Total Fat (g) | 0.0 | 0.0 | 1.1 | 1.2 | 2.5 | 0.1 | 0.6 | 0.1 | 0.0 | 19.5 | 0.0 | 9.0 | 0.5 | n/a | 0.7 | 35 | 6 |
| Trans-monoenoic Fat | 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 | n/a | 0 | 0 |
| TransFatty acids | 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 |
| Tryptophan | n/a | 0.0 | 0.3 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.0 | n/a | n/a | 0.1 | 1 | 0 |
| Tyrosine | n/a | 0.0 | 0.6 | 0.7 | 0.4 | n/a | 0.0 | 0.0 | n/a | 1.5 | n/a | 0.0 | n/a | n/a | 0.2 | 3 | 1 |
| Valine | n/a | 0.0 | 0.9 | 1.4 | 0.6 | n/a | 0.1 | 0.0 | n/a | 1.7 | n/a | 0.0 | n/a | n/a | 0.3 | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 0.0 | 17.1 | 322.5 | 0.0 | 1,032.0 | 498.5 | 116.4 | 944.6 | 0.0 | 0.0 | 26.7 | n/a | 16,878.6 | 19,836 | 3,306 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 14.9 | 0.0 | 51.6 | 25.0 | 5.8 | 263.2 | 0.0 | 0.0 | 1.3 | n/a | 844.2 | 1,206 | 201 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.2 | 0.2 | 0.2 | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.4 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 11.6 | 27.3 | 2.9 | 92.3 | 9.4 | 12.8 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 50.6 | 207 | 35 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 14.8 | n/a | 0.0 | 0.0 | n/a | 0.0 | 15 | 2 |
| Water (g) | 355.1 | 0.0 | 14.8 | 324.2 | 403.6 | 196.0 | 181.1 | 44.9 | 9.9 | 183.0 | 24.5 | 0.0 | 0.2 | n/a | 164.5 | 1,902 | 317 |
| Zinc (mg) | 0.0 | 0.0 | 1.4 | 2.3 | 1.8 | 0.9 | 0.4 | 0.2 | 0.0 | 3.3 | 0.0 | 0.0 | 0.1 | n/a | 1.0 | 11 | 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.