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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2 tablespoons (27g) olive oil |
2 (220g) onions |
1 to taste (0g) water |
8 ounces (227g) mushrooms |
6 (18g) garlic cloves |
2 teaspoons (5g) chili powder |
1 tablespoon (6g) ground cumin |
1 tablespoon (1g) oregano |
1/2 teaspoon (0g) dried red pepper flakes |
56 ounces (1,588g) diced tomatoes |
2 tablespoons (32g) tomato paste |
30 ounces (851g) red beans |
2 tablespoons (36g) soy sauce |
12 ounces (340g) tofu |
2 tablespoons (2g) cilantro |
1 to taste (0g) salt & freshly ground black pepper |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | n/a | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 3.4 | 0.2 | 0.9 | n/a | n/a | 5 | 1 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.2 | n/a | 0.2 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 4.0 | 0.1 | 1.5 | n/a | n/a | 7 | 2 |
| Ash (g) | 0.0 | 0.8 | n/a | 1.9 | 0.3 | 0.6 | 0.5 | 0.1 | 0.0 | 7.9 | 0.9 | 9.3 | 6.4 | 2.4 | 0.0 | n/a | 31 | 8 |
| Aspartic acid (g) | 0.0 | 0.2 | n/a | 0.4 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 2.1 | 0.2 | 9.2 | 0.3 | 2.5 | n/a | n/a | 15 | 4 |
| Beta-sitosterol | n/a | 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 | 0.0 | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.3 | 50.6 | n/a | 6.8 | 32.6 | 17.8 | 55.9 | 16.0 | 0.1 | 158.8 | 11.6 | 297.7 | 7.2 | 377.6 | 1.3 | n/a | 1,034 | 259 |
| Calories | 238.7 | 88.0 | n/a | 49.9 | 26.8 | 15.2 | 22.5 | 2.7 | 0.2 | 285.8 | 26.3 | 1,080.2 | 21.6 | 207.5 | 0.5 | n/a | 2,066 | 516 |
| Calories (kj) | 998.7 | 365.2 | n/a | 210.9 | 112.1 | 63.7 | 94.0 | 11.1 | 0.9 | 1,174.8 | 110.1 | 4,525.0 | 90.4 | 867.6 | 1.9 | n/a | 8,626 | 2,157 |
| Campesterol | n/a | n/a | n/a | 4.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 5 | 1 |
| Carbohydrates (g) | 0.0 | 20.5 | n/a | 7.4 | 6.0 | 2.7 | 2.7 | 0.7 | 0.0 | 61.8 | 6.1 | 193.9 | 2.0 | 6.1 | 0.1 | n/a | 310 | 77 |
| Cholesterol (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.0 | 0.1 | n/a | 0.7 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.9 | 0.1 | 1.8 | 0.0 | 0.5 | 0.0 | n/a | 4 | 1 |
| Cystine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.7 | 0.0 | 0.3 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 3.7 | n/a | 2.3 | 0.4 | 1.9 | 0.6 | 0.4 | 0.0 | 19.1 | 1.3 | 54.4 | 0.3 | 0.7 | 0.1 | n/a | 85 | 21 |
| Folate (mcg) | 0.0 | 41.8 | n/a | 38.6 | 0.5 | 1.5 | 0.6 | 2.4 | 0.2 | 238.1 | 3.9 | 1,105.7 | 6.5 | 149.7 | 1.2 | n/a | 1,591 | 398 |
| Folate, DFE (mcg) | 0.0 | 41.8 | n/a | 38.6 | 0.5 | 1.5 | 0.6 | 2.4 | 0.2 | 238.1 | 3.9 | 1,105.7 | 6.5 | 149.7 | 1.2 | n/a | 1,591 | 398 |
| Folate, food (mcg) | 0.0 | 41.8 | n/a | 38.6 | 0.5 | 1.5 | 0.6 | 2.4 | 0.2 | 238.1 | 3.9 | 1,105.7 | 6.5 | 149.7 | 1.2 | n/a | 1,591 | 398 |
| Folic acid (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | 2.8 | n/a | 0.4 | n/a | 0.2 | n/a | 0.0 | n/a | 21.7 | 1.9 | n/a | n/a | n/a | n/a | n/a | 27 | 7 |
| Galactose | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 4.3 | n/a | 3.4 | n/a | 0.1 | n/a | 0.0 | n/a | 19.8 | 1.8 | n/a | n/a | n/a | n/a | n/a | 30 | 7 |
| Glutamic acid (g) | 0.0 | 0.6 | n/a | 0.8 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 6.8 | 0.7 | 11.8 | 0.9 | 3.9 | n/a | n/a | 26 | 6 |
| Glycine (g) | 0.0 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 3.0 | 0.2 | 0.9 | n/a | n/a | 5 | 1 |
| Histidine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 2.0 | 0.1 | 0.6 | n/a | n/a | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.2 | 0.5 | n/a | 1.1 | 0.3 | 0.9 | 4.0 | 0.4 | 0.0 | 4.3 | 1.0 | 18.9 | 0.9 | 3.8 | 0.0 | n/a | 36 | 9 |
| Isoleucine (g) | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 3.5 | 0.2 | 1.1 | n/a | n/a | 5 | 1 |
| Lactose | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.1 | n/a | 0.3 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 6.3 | 0.3 | 1.7 | n/a | n/a | 9 | 2 |
| Lysine (g) | 0.0 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 5.2 | 0.3 | 1.5 | n/a | n/a | 8 | 2 |
| Magnesium (mg) | 0.0 | 22.0 | n/a | 20.4 | 4.5 | 8.0 | 22.0 | 2.7 | 0.1 | 174.6 | 13.5 | 357.2 | 14.4 | 91.9 | 0.5 | n/a | 732 | 183 |
| Maltose | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.3 | n/a | 0.1 | 0.3 | 0.1 | 0.2 | 0.0 | 0.0 | 1.8 | 0.1 | 3.7 | 0.2 | 1.3 | 0.0 | n/a | 8 | 2 |
| Methionine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 1.0 | 0.1 | 0.3 | n/a | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 19.7 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.8 | 0.0 | 0.0 | 0.5 | 0.0 | 0.3 | 0.0 | 2.8 | 0.0 | n/a | 24 | 6 |
| Niacin (mg) | 0.0 | 0.3 | n/a | 8.2 | 0.1 | 0.6 | 0.3 | 0.0 | 0.0 | 9.4 | 1.0 | 4.9 | 1.4 | 1.8 | 0.0 | n/a | 28 | 7 |
| Pantothenic acid (mg) | 0.0 | 0.3 | n/a | 3.4 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 1.4 | 0.0 | 1.9 | 0.1 | 0.2 | 0.0 | n/a | 7 | 2 |
| Phenylalanine (g) | 0.0 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 4.3 | 0.2 | 1.1 | n/a | n/a | 6 | 2 |
| Phosphorus (mg) | 0.0 | 63.8 | n/a | 195.1 | 27.5 | 16.2 | 29.9 | 1.5 | 0.2 | 381.0 | 26.6 | 1,173.8 | 46.8 | 313.0 | 1.0 | n/a | 2,276 | 569 |
| Phytosterols (mg) | 59.7 | 33.0 | n/a | n/a | n/a | 4.5 | 4.1 | 2.0 | n/a | 111.1 | n/a | n/a | n/a | n/a | 0.1 | n/a | 214 | 54 |
| Polyunsaturated Fat (g) | 2.8 | 0.0 | n/a | 0.4 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 1.3 | 0.1 | 2.4 | 0.0 | 7.1 | 0.0 | n/a | 15 | 4 |
| Potassium (mg) | 0.3 | 321.2 | n/a | 721.3 | 72.2 | 105.3 | 107.3 | 12.6 | 2.1 | 3,762.5 | 325.6 | 3,444.8 | 76.3 | 408.3 | 10.4 | n/a | 9,370 | 2,343 |
| Proline (g) | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 4.2 | 0.3 | 1.2 | n/a | n/a | 6 | 2 |
| Protein (g) | 0.0 | 2.4 | n/a | 7.0 | 1.1 | 0.7 | 1.1 | 0.1 | 0.0 | 14.0 | 1.4 | 73.7 | 3.8 | 22.3 | 0.0 | n/a | 128 | 32 |
| Retinol (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.1 | n/a | 0.9 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.5 | 0.1 | 0.1 | 0.0 | n/a | 2 | 1 |
| Saturated Fat (g) | 3.7 | 0.1 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.6 | 0.0 | 1.8 | 0.0 | n/a | 7 | 2 |
| Selenium (mcg) | 0.0 | 1.1 | n/a | 21.1 | 2.6 | 1.1 | 0.3 | 0.0 | 0.0 | 0.0 | 1.7 | 9.4 | 0.3 | 30.3 | 0.0 | n/a | 68 | 17 |
| Serine (g) | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 4.6 | 0.2 | 1.1 | n/a | n/a | 7 | 2 |
| Sodium (mg) | 0.5 | 8.8 | n/a | 11.3 | 3.1 | 88.6 | 10.1 | 0.3 | 0.1 | 79.4 | 253.7 | 8.5 | 2,011.0 | 27.2 | 0.9 | n/a | 2,503 | 626 |
| Starch | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | 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 | 0.1 | n/a | 0 | 0 |
| Sucrose | n/a | 2.2 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 2 | 1 |
| Sugar (g) | 0.0 | 9.3 | n/a | 4.5 | 0.2 | 0.4 | 0.1 | 0.0 | 0.0 | 41.8 | 3.9 | 2.7 | 0.6 | 2.4 | 0.0 | n/a | 66 | 16 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 1.4 | 0.0 | 0.2 | 0.0 | n/a | 3 | 1 |
| Threonine (g) | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 2.7 | 0.1 | 0.9 | n/a | n/a | 5 | 1 |
| Tocopherol, alpha (mg) | 3.9 | 0.0 | n/a | 0.0 | 0.0 | 2.1 | 0.2 | 0.2 | 0.0 | 8.6 | 1.4 | 0.3 | 0.0 | 0.0 | 0.1 | n/a | 17 | 4 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 0.2 | n/a | 1.9 | 0.2 | 7.8 | n/a | n/a | n/a | n/a | 11 | 3 |
| Total Fat (g) | 27.0 | 0.2 | n/a | 0.8 | 0.1 | 0.8 | 1.3 | 0.0 | 0.0 | 3.2 | 0.2 | 4.3 | 0.0 | 12.6 | 0.0 | n/a | 50 | 13 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 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 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.9 | 0.1 | 0.3 | n/a | n/a | 2 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 1.7 | 0.1 | 0.7 | n/a | n/a | 3 | 1 |
| Valine (g) | 0.0 | 0.0 | n/a | 0.5 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 4.3 | 0.2 | 1.1 | n/a | n/a | 7 | 2 |
| Vitamin A, IU (IU) | 0.0 | 4.4 | n/a | 0.0 | 1.6 | 1,601.1 | 76.2 | 17.0 | 51.8 | 13,224.5 | 489.6 | 0.0 | 0.0 | 23.8 | 135.0 | n/a | 15,625 | 3,906 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 80.1 | 3.8 | 0.9 | 2.6 | 666.8 | 24.4 | 0.0 | 0.0 | 0.0 | 6.7 | n/a | 785 | 196 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.3 | n/a | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 1.3 | 0.1 | 1.0 | 0.1 | 0.2 | 0.0 | n/a | 3 | 1 |
| Vitamin C (mg) | 0.0 | 16.3 | n/a | 4.8 | 5.6 | 0.0 | 0.5 | 0.0 | 1.3 | 217.5 | 7.0 | 10.2 | 0.0 | 0.7 | 0.5 | n/a | 264 | 66 |
| Vitamin D (IU) | 0.0 | 0.0 | n/a | 15.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 16 | 4 |
| Water (g) | 0.0 | 196.0 | n/a | 209.7 | 10.5 | 0.6 | 0.5 | 0.1 | 0.0 | 1,500.6 | 23.6 | 569.4 | 23.8 | 296.9 | 1.8 | n/a | 2,833 | 708 |
| Zinc (mg) | 0.0 | 0.4 | n/a | 1.2 | 0.2 | 0.2 | 0.3 | 0.0 | 0.0 | 2.7 | 0.2 | 8.5 | 0.2 | 2.2 | 0.0 | n/a | 16 | 4 |
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.