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.
|
1/2 cup (46g) sliced almonds |
3 teaspoons (14g) olive oil |
2 (220g) brown onions |
2 (6g) garlic cloves |
2 large (144g) carrots |
3 teaspoons (6g) ground cumin |
3 teaspoons (5g) ground ginger |
1 1/2 teaspoons (3g) ground turmeric |
1 cup (240g) chicken stock |
800 g (792g) diced tomatoes |
800 g (800g) chickpeas |
1/2 cup (74g) pitted dates |
50 g (50g) baby spinach leaves |
1 tablespoon (21g) honey |
3 teaspoons (15g) lemon juice |
1 to taste (0g) coriander sprigs |
1 to taste (0g) ground cinnamon |
1 to taste (0g) couscous |
Total | 1 serving | |
| Alanine (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | n/a | 0.2 | 1.7 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Alcohol (g) | 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Arginine (g) | 1.1 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.2 | 3.7 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 6 | 1 |
| Ash (g) | 1.4 | 0.0 | 0.8 | 0.1 | 1.4 | 0.5 | 0.3 | 0.2 | 1.5 | 4.0 | 12.9 | 1.2 | 0.9 | 0.0 | 0.0 | n/a | n/a | n/a | 25 | 5 |
| Aspartic acid (g) | 1.3 | 0.0 | 0.2 | 0.0 | 0.3 | n/a | 0.1 | n/a | n/a | 1.1 | 4.7 | 0.2 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 8 | 2 |
| Beta-sitosterol (mg) | 60.7 | 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 | n/a | n/a | 61 | 12 |
| Caffeine (mg) | 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Calcium (mg) | 121.4 | 0.1 | 50.6 | 10.9 | 47.5 | 58.7 | 6.2 | 6.0 | 7.2 | 79.2 | 256.0 | 28.7 | 49.5 | 1.3 | 0.9 | n/a | n/a | n/a | 724 | 145 |
| Calories | 264.5 | 119.3 | 88.0 | 8.9 | 59.0 | 23.6 | 18.1 | 11.7 | 86.4 | 142.6 | 952.0 | 207.3 | 11.5 | 63.8 | 3.4 | n/a | n/a | n/a | 2,060 | 412 |
| Calories (kj) | 1,107.7 | 499.4 | 365.2 | 37.4 | 249.1 | 98.7 | 75.8 | 48.9 | 362.4 | 586.1 | 3,976.0 | 865.8 | 48.5 | 267.1 | 13.9 | n/a | n/a | n/a | 8,602 | 1,720 |
| Campesterol (mg) | 2.3 | 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 | n/a | n/a | 2 | 0 |
| Carbohydrates (g) | 10.0 | 0.0 | 20.5 | 2.0 | 13.8 | 2.8 | 3.9 | 2.1 | 8.5 | 30.8 | 180.9 | 55.1 | 1.8 | 17.3 | 1.1 | n/a | n/a | n/a | 351 | 70 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 7 | 1 |
| Copper (mg) | 0.5 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.5 | 1.4 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Cystine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 5.6 | 0.0 | 3.7 | 0.1 | 4.0 | 0.7 | 0.8 | 0.7 | 0.0 | 9.5 | 35.2 | 5.9 | 1.1 | 0.0 | 0.0 | n/a | n/a | n/a | 67 | 13 |
| Folate (mcg) | 23.0 | 0.0 | 41.8 | 0.2 | 27.4 | 0.6 | 0.7 | 1.3 | 12.0 | 118.8 | 536.0 | 14.0 | 97.0 | 0.4 | 3.0 | n/a | n/a | n/a | 876 | 175 |
| Folate, DFE (mcg) | 23.0 | 0.0 | 41.8 | 0.2 | 27.4 | 0.6 | 0.7 | 1.3 | 12.0 | 118.8 | 536.0 | 14.0 | 97.0 | 0.4 | 3.0 | n/a | n/a | n/a | 876 | 175 |
| Folate, food (mcg) | 23.0 | 0.0 | 41.8 | 0.2 | 27.4 | 0.6 | 0.7 | 1.3 | 12.0 | 118.8 | 536.0 | 14.0 | 97.0 | 0.4 | 3.0 | n/a | n/a | n/a | 876 | 175 |
| Folic acid (mcg) | 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 | n/a | n/a | n/a | 0 | 0 |
| Fructose (g) | 0.0 | n/a | 2.8 | n/a | 0.8 | n/a | 0.1 | 0.0 | n/a | 10.9 | n/a | 14.4 | 0.1 | 8.6 | 0.2 | n/a | n/a | n/a | 38 | 8 |
| Galactose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.7 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Glucose (dextrose) (g) | 0.1 | n/a | 4.3 | n/a | 0.8 | n/a | 0.1 | 0.0 | n/a | 9.9 | n/a | 14.6 | 0.1 | 7.5 | 0.2 | n/a | n/a | n/a | 38 | 8 |
| Glutamic acid (g) | 3.1 | 0.0 | 0.6 | 0.0 | 0.5 | n/a | 0.0 | n/a | n/a | 3.4 | 6.9 | 0.3 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 15 | 3 |
| Glycine (g) | 0.7 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.2 | 1.6 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Histidine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.1 | 1.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Hydroxyproline | 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 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.7 | 0.1 | 0.5 | 0.1 | 0.4 | 4.2 | 1.1 | 1.4 | 0.5 | 2.1 | 10.8 | 0.7 | 1.4 | 0.1 | 0.0 | n/a | n/a | n/a | 25 | 5 |
| Isoleucine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.1 | 1.7 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Lactose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.7 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.2 | 2.8 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 4 | 1 |
| Lysine (g) | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.2 | 2.6 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 4 | 1 |
| Magnesium (mg) | 123.3 | 0.0 | 22.0 | 1.5 | 17.3 | 23.1 | 11.6 | 6.4 | 9.6 | 87.1 | 232.0 | 31.6 | 39.5 | 0.4 | 0.9 | n/a | n/a | n/a | 606 | 121 |
| Maltose (g) | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 1.1 | 0.0 | 0.3 | 0.1 | 0.2 | 0.2 | 1.8 | 0.3 | n/a | 0.9 | 4.8 | 0.2 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 10 | 2 |
| Methionine (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 14.2 | 9.8 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.1 | 1.4 | 0.2 | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 29 | 6 |
| Niacin (mg) | 1.6 | 0.0 | 0.3 | 0.0 | 1.4 | 0.3 | 0.5 | 0.2 | 3.8 | 4.7 | 1.1 | 0.9 | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 15 | 3 |
| Pantothenic acid (mg) | 0.2 | 0.0 | 0.3 | 0.0 | 0.4 | n/a | 0.0 | n/a | n/a | 0.7 | 2.4 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 1 |
| Phenylalanine (g) | 0.5 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.2 | 2.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Phosphorus (mg) | 222.6 | 0.0 | 63.8 | 9.2 | 50.4 | 31.4 | 9.1 | 8.8 | 64.8 | 190.1 | 720.0 | 45.6 | 24.5 | 0.8 | 1.2 | n/a | n/a | n/a | 1,442 | 288 |
| Phytosterols | n/a | 29.8 | 33.0 | n/a | n/a | 4.3 | 4.5 | 2.7 | n/a | 55.4 | n/a | n/a | 4.5 | n/a | n/a | n/a | n/a | n/a | 134 | 27 |
| Polyunsaturated Fat (g) | 5.6 | 1.4 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | 0.5 | 0.7 | 4.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 13 | 3 |
| Potassium (mg) | 324.3 | 0.1 | 321.2 | 24.1 | 460.8 | 112.6 | 71.3 | 83.3 | 252.0 | 1,877.0 | 1,376.0 | 482.2 | 279.0 | 10.9 | 15.7 | n/a | n/a | n/a | 5,691 | 1,138 |
| Proline (g) | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.1 | 1.6 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Protein (g) | 9.8 | 0.0 | 2.4 | 0.4 | 1.3 | 1.1 | 0.5 | 0.3 | 6.0 | 7.0 | 39.6 | 1.8 | 1.4 | 0.1 | 0.1 | n/a | n/a | n/a | 72 | 14 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Riboflavin (mg) | 0.5 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 1.7 | 1.9 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.8 | 0.2 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 6 | 1 |
| Selenium (mcg) | 1.2 | 0.0 | 1.1 | 0.9 | 0.1 | 0.3 | 3.0 | 0.1 | 5.3 | 0.0 | 22.4 | 2.2 | 0.5 | 0.2 | 0.0 | n/a | n/a | n/a | 37 | 7 |
| Serine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.2 | 2.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Sodium (mg) | 0.5 | 0.3 | 8.8 | 1.0 | 99.4 | 10.6 | 1.5 | 1.3 | 343.2 | 39.6 | 2,392.0 | 1.5 | 39.5 | 0.8 | 0.2 | n/a | n/a | n/a | 2,940 | 588 |
| Starch (g) | 0.3 | n/a | 0.0 | n/a | 2.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Stigmasterol (mg) | 1.8 | 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 | n/a | n/a | 2 | 0 |
| Sucrose (g) | 1.7 | n/a | 2.2 | n/a | 5.2 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 17.5 | 0.0 | 0.2 | 0.1 | n/a | n/a | n/a | 27 | 5 |
| Sugar (g) | 1.8 | 0.0 | 9.3 | 0.1 | 6.8 | 0.1 | 0.2 | 0.1 | 3.8 | 20.8 | n/a | 46.6 | 0.2 | 17.2 | 0.4 | n/a | n/a | n/a | 107 | 21 |
| Theobromine (mg) | 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | n/a | 0.2 | 1.5 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 12.1 | 1.9 | 0.0 | 0.0 | 1.0 | 0.2 | 0.0 | 0.1 | 0.1 | 4.3 | n/a | 0.0 | 1.0 | 0.0 | 0.0 | n/a | n/a | n/a | 21 | 4 |
| Tocopherol, beta (mg) | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.3 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 1.0 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Total Fat (g) | 22.7 | 13.5 | 0.2 | 0.0 | 0.3 | 1.4 | 0.2 | 0.3 | 2.9 | 1.6 | 9.1 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 53 | 11 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | 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 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.1 | 1.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Valine (g) | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.1 | 1.7 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 0.5 | 0.0 | 4.4 | 0.5 | 24,056.6 | 80.0 | 1.6 | 0.0 | 7.2 | 6,597.4 | 168.0 | 7.4 | 4,688.5 | 0.0 | 0.9 | n/a | n/a | n/a | 35,613 | 7,123 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 1,202.4 | 4.0 | 0.1 | 0.0 | 2.4 | 332.6 | 8.0 | 0.0 | 234.5 | 0.0 | 0.0 | n/a | n/a | n/a | 1,784 | 357 |
| Vitamin B-12 (mcg) | 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 | n/a | n/a | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | 0.3 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.6 | 3.8 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 6 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 16.3 | 1.9 | 8.5 | 0.5 | 0.0 | 0.9 | 0.5 | 108.5 | 30.4 | 0.3 | 14.1 | 0.1 | 5.9 | n/a | n/a | n/a | 188 | 38 |
| Vitamin D (IU) | 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 | n/a | n/a | n/a | 0 | 0 |
| Water (g) | 2.2 | 0.0 | 196.0 | 3.5 | 127.1 | 0.5 | 0.5 | 0.4 | 221.2 | 748.6 | 557.5 | 15.1 | 45.7 | 3.6 | 14.1 | n/a | n/a | n/a | 1,936 | 387 |
| Zinc (mg) | 1.4 | 0.0 | 0.4 | 0.1 | 0.3 | 0.3 | 0.2 | 0.1 | 0.3 | 1.3 | 8.5 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 14 | 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.