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 to taste (0g) olive oil flavored cooking spray |
1 (110g) onions |
2 (6g) garlic cloves |
1 (61g) carrots |
2 stalks (80g) celery |
1/2 (60g) red capsicums |
400 g (400g) lentils |
400 g (400g) red kidney beans |
1 (196g) zucchini |
2 (100g) eggs |
1/2 cup (125g) passata |
1 1/2 tablespoons (13g) pine nuts |
1/4 cup (83g) corn kernels |
1/2 teaspoon (1g) cumin |
1/2 teaspoon (1g) cayenne pepper |
1 teaspoon (2g) sweet paprika |
3/4 cup (86g) wheat germ |
Total | 1 serving | |
| Alanine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.5 | 1.5 | 0.1 | 0.7 | 0.1 | 0.1 | 0.2 | n/a | n/a | 0.0 | 1.3 | 6 | 1 |
| Alcohol | n/a | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 2.8 | 2.1 | 0.1 | 0.8 | 0.0 | 0.3 | 0.1 | n/a | n/a | 0.0 | 1.6 | 8 | 2 |
| Ash | n/a | 0.4 | 0.1 | 0.6 | 0.6 | 0.3 | 3.3 | 4.4 | 1.1 | 1.1 | 1.6 | 0.3 | 0.4 | 0.1 | 0.1 | 0.2 | 3.6 | 18 | 5 |
| Aspartic acid | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | 4.0 | 4.2 | 0.3 | 1.3 | 0.3 | 0.2 | 0.2 | n/a | n/a | 0.1 | 1.8 | 13 | 3 |
| Caffeine | n/a | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium | n/a | 25.3 | 10.9 | 20.1 | 32.0 | 4.2 | 76.0 | 112.0 | 31.4 | 56.0 | 22.5 | 2.0 | 3.3 | 9.8 | 1.3 | 5.3 | 33.6 | 446 | 111 |
| Calories | n/a | 44.0 | 8.9 | 25.0 | 12.8 | 18.4 | 464.0 | 508.0 | 33.3 | 143.0 | 47.5 | 85.2 | 72.6 | 3.9 | 2.9 | 6.5 | 310.5 | 1,787 | 447 |
| Calories (kj) | n/a | 182.6 | 37.4 | 105.5 | 53.6 | 76.8 | 1,948.0 | 2,128.0 | 137.2 | 599.0 | 197.5 | 356.4 | 304.4 | 16.5 | 12.0 | 27.2 | 1,298.9 | 7,481 | 1,870 |
| Carbohydrates | n/a | 10.3 | 2.0 | 5.8 | 2.4 | 3.6 | 80.5 | 91.2 | 6.1 | 0.7 | 11.2 | 1.7 | 17.2 | 0.5 | 0.5 | 1.2 | 44.7 | 280 | 70 |
| Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 372.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 372 | 93 |
| Copper | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 1.0 | 0.1 | 0.1 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 4 | 1 |
| Cystine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.4 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.4 | 2 | 0 |
| Dietary Fiber | n/a | 1.9 | 0.1 | 1.7 | 1.3 | 1.2 | 31.6 | 29.6 | 2.0 | 0.0 | 2.4 | 0.5 | 2.0 | 0.1 | 0.2 | 0.8 | 11.4 | 87 | 22 |
| Folate | n/a | 20.9 | 0.2 | 11.6 | 28.8 | 27.4 | 724.0 | 520.0 | 47.0 | 47.0 | 13.8 | 4.3 | 29.7 | 0.1 | 1.0 | 1.1 | 242.4 | 1,719 | 430 |
| Folate, DFE | n/a | 20.9 | 0.2 | 11.6 | 28.8 | 27.4 | 724.0 | 520.0 | 47.0 | 47.0 | 13.8 | 4.3 | 29.7 | 0.1 | 1.0 | 1.1 | 242.4 | 1,719 | 430 |
| Folate, food | n/a | 20.9 | 0.2 | 11.6 | 28.8 | 27.4 | 724.0 | 520.0 | 47.0 | 47.0 | 13.8 | 4.3 | 29.7 | 0.1 | 1.0 | 1.1 | 242.4 | 1,719 | 430 |
| Folic acid | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 1.4 | n/a | 0.3 | 0.4 | 1.3 | n/a | n/a | 2.7 | 0.0 | 3.0 | 0.0 | n/a | n/a | n/a | 0.2 | n/a | 9 | 2 |
| Galactose | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Glucose (dextrose) | n/a | 2.2 | n/a | 0.4 | 0.4 | 1.2 | n/a | n/a | 2.1 | 0.4 | 3.1 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 10 | 2 |
| Glutamic acid | n/a | 0.3 | 0.0 | 0.2 | 0.1 | 0.1 | 5.6 | 5.3 | 0.3 | 1.7 | 1.0 | 0.4 | 0.5 | n/a | n/a | 0.1 | 3.4 | 19 | 5 |
| Glycine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 1.4 | 0.1 | 0.4 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 1.2 | 5 | 1 |
| Histidine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 1.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.6 | 3 | 1 |
| Hydroxyproline | 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 | n/a | 0 | 0 |
| Iron | n/a | 0.2 | 0.1 | 0.2 | 0.2 | 0.3 | 13.3 | 11.8 | 0.7 | 1.8 | 2.2 | 0.7 | 0.3 | 0.7 | 0.1 | 0.5 | 5.4 | 38 | 10 |
| Isoleucine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 1.5 | 0.1 | 0.7 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.7 | 5 | 1 |
| Lactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2.6 | 2.8 | 0.1 | 1.1 | 0.1 | 0.1 | 0.3 | n/a | n/a | 0.0 | 1.4 | 9 | 2 |
| Lysine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2.5 | 2.4 | 0.1 | 0.9 | 0.1 | 0.1 | 0.1 | n/a | n/a | 0.0 | 1.3 | 8 | 2 |
| Magnesium | n/a | 11.0 | 1.5 | 7.3 | 8.8 | 7.1 | 144.0 | 180.0 | 35.3 | 12.0 | 28.8 | 31.8 | 14.9 | 3.8 | 1.4 | 4.1 | 206.1 | 698 | 174 |
| Maltose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese | n/a | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 2.0 | 1.9 | 0.3 | 0.0 | 0.2 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | 11.5 | 18 | 4 |
| Methionine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.5 | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.4 | 2 | 0 |
| Monounsaturated Fat | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 3.7 | 0.0 | 2.4 | 0.2 | 0.1 | 0.0 | 0.0 | 1.2 | 8 | 2 |
| Niacin | n/a | 0.1 | 0.0 | 0.6 | 0.3 | 0.6 | 4.2 | 2.3 | 0.9 | 0.1 | 1.8 | 0.6 | 1.4 | 0.0 | 0.1 | 0.2 | 5.9 | 19 | 5 |
| Pantothenic acid | n/a | 0.1 | 0.0 | 0.2 | 0.2 | 0.2 | 2.6 | 0.9 | 0.4 | 1.5 | 0.6 | 0.0 | 0.2 | n/a | n/a | 0.1 | 1.9 | 9 | 2 |
| Phenylalanine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 1.9 | 0.1 | 0.7 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.8 | 6 | 1 |
| Phosphorus | n/a | 31.9 | 9.2 | 21.4 | 19.2 | 15.5 | 720.0 | 568.0 | 74.5 | 198.0 | 50.0 | 72.8 | 56.9 | 5.2 | 2.6 | 7.2 | 726.2 | 2,579 | 645 |
| Phytosterols | n/a | 16.5 | n/a | n/a | 4.8 | n/a | n/a | n/a | n/a | n/a | n/a | 17.8 | n/a | 0.7 | 0.7 | 4.0 | n/a | 45 | 11 |
| Polyunsaturated Fat | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.7 | 1.1 | 0.2 | 1.9 | 0.1 | 4.3 | 0.3 | 0.0 | 0.1 | 0.2 | 5.2 | 14 | 4 |
| Potassium | n/a | 160.6 | 24.1 | 195.2 | 208.0 | 125.5 | 1,476.0 | 1,612.0 | 511.6 | 138.0 | 548.8 | 75.6 | 173.3 | 18.8 | 18.1 | 52.4 | 769.4 | 6,107 | 1,527 |
| Proline | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 1.5 | 0.1 | 0.5 | 0.0 | 0.1 | 0.2 | n/a | n/a | 0.1 | 1.1 | 5 | 1 |
| Protein | n/a | 1.2 | 0.4 | 0.6 | 0.6 | 0.6 | 36.1 | 34.7 | 2.4 | 12.6 | 2.1 | 1.7 | 2.5 | 0.2 | 0.1 | 0.3 | 20.0 | 116 | 29 |
| Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 160.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 160 | 40 |
| Riboflavin | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.2 | 0.2 | 0.5 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 2 | 0 |
| Saturated Fat | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 0.2 | 3.1 | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 1.4 | 6 | 2 |
| Selenium | n/a | 0.6 | 0.9 | 0.1 | 0.3 | 0.1 | 11.2 | 4.8 | 0.4 | 30.7 | 0.9 | 0.1 | 0.6 | 0.1 | 0.1 | 0.1 | 68.3 | 119 | 30 |
| Serine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 1.9 | 0.1 | 1.0 | 0.1 | 0.1 | 0.1 | n/a | n/a | 0.0 | 1.0 | 6 | 1 |
| Sodium | n/a | 4.4 | 1.0 | 42.1 | 64.0 | 2.4 | 8.0 | 8.0 | 15.7 | 142.0 | 498.8 | 0.3 | 2.5 | 1.8 | 0.3 | 1.6 | 10.4 | 803 | 201 |
| Starch | n/a | 0.0 | n/a | 0.9 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | 1.1 | n/a | 2.2 | 0.1 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.4 | n/a | n/a | n/a | 0.0 | n/a | 4 | 1 |
| Sugar | n/a | 4.7 | 0.1 | 2.9 | 1.5 | 2.5 | 7.2 | 1.3 | 4.9 | 0.4 | 6.0 | 0.5 | n/a | 0.0 | 0.1 | 0.2 | n/a | 32 | 8 |
| Theobromine | n/a | 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 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.6 | 3 | 1 |
| Threonine | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.3 | 1.5 | 0.1 | 0.6 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.8 | 5 | 1 |
| Tocopherol, alpha | n/a | 0.0 | 0.0 | 0.4 | 0.2 | 0.9 | 0.4 | 0.1 | 0.2 | 1.1 | 2.5 | 1.2 | n/a | 0.0 | 0.3 | 0.7 | n/a | 8 | 2 |
| Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.5 | 0.3 | 1.4 | n/a | n/a | n/a | 0.1 | n/a | 2 | 1 |
| Total Fat | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | 1.5 | 2.0 | 0.6 | 9.5 | 0.3 | 8.7 | 0.6 | 0.2 | 0.2 | 0.3 | 8.4 | 33 | 8 |
| Trans-monoenoic Fat | 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 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.3 | 1 | 0 |
| Tyrosine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 1.0 | 0.1 | 0.5 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.6 | 3 | 1 |
| Valine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 1.8 | 0.1 | 0.9 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 1.0 | 6 | 2 |
| Vitamin A, IU | n/a | 2.2 | 0.5 | 10,190.7 | 359.2 | 1,862.9 | 32.0 | 0.0 | 392.0 | 540.0 | 637.5 | 3.7 | 0.0 | 13.3 | 374.5 | 1,132.8 | 0.0 | 15,541 | 3,885 |
| Vitamin A, RAE | n/a | 0.0 | 0.0 | 509.4 | 17.6 | 93.4 | 0.0 | 0.0 | 19.6 | 160.0 | 32.5 | 0.1 | 0.0 | 0.7 | 18.7 | 56.6 | 0.0 | 909 | 227 |
| Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 | n/a | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.7 | 0.5 | 0.3 | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.1 | 4 | 1 |
| Vitamin C | n/a | 8.1 | 1.9 | 3.6 | 2.5 | 76.0 | 6.0 | 4.8 | 35.1 | 0.0 | 13.3 | 0.1 | 5.3 | 0.1 | 0.7 | 0.0 | 0.0 | 157 | 39 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82 | 21 |
| Water | n/a | 98.0 | 3.5 | 53.9 | 76.3 | 54.9 | 278.6 | 267.8 | 185.8 | 76.2 | 109.9 | 0.3 | 61.8 | 0.1 | 0.1 | 0.3 | 9.6 | 1,277 | 319 |
| Zinc | n/a | 0.2 | 0.1 | 0.1 | 0.1 | 0.1 | 5.1 | 4.3 | 0.6 | 1.3 | 0.5 | 0.8 | 0.3 | 0.1 | 0.0 | 0.1 | 10.6 | 24 | 6 |
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.