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 cup (170g) quinoa |
1 cup (145g) green peas |
2 tablespoons (27g) peanut oil |
1 (110g) onions |
3 (9g) garlic cloves |
1/2 teaspoon (1g) whole cumin seeds |
1/2 teaspoon (0g) fenugreek leaves |
1/2 teaspoon (1g) fennel seeds |
4 teaspoons (8g) curry powder |
1/2 teaspoon (1g) turmeric |
1 1/2 cups (0g) vegetable broth |
1 medium (588g) heads cauliflower |
1/3 cup (82g) low-fat plain yogurt |
1/2 cup (69g) raw cashews |
1/4 cup (4g) fresh cilantro |
1 to taste (0g) salt and pepper |
1 to taste (0g) mango chutney |
Total | 1 serving | |
| Alanine (g) | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.7 | 0.2 | 0.5 | n/a | n/a | n/a | 3 | 1 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 1.9 | 0.6 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 0.1 | 1.2 | n/a | n/a | n/a | 4 | 1 |
| Ash (g) | 4.0 | 1.3 | 0.0 | 0.4 | 0.1 | 0.1 | n/a | 0.1 | 0.4 | 0.1 | n/a | 4.5 | 0.9 | 2.7 | 0.1 | n/a | n/a | 15 | 4 |
| Aspartic acid (g) | 1.9 | 0.7 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.0 | 0.3 | 1.0 | n/a | n/a | n/a | 5 | 1 |
| Beta-sitosterol | 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 | 0.1 | n/a | n/a | 0 | 0 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 79.9 | 36.3 | 0.0 | 25.3 | 16.3 | 9.8 | n/a | 12.0 | 38.2 | 2.0 | n/a | 129.4 | 149.3 | 30.8 | 2.7 | n/a | n/a | 532 | 133 |
| Calories | 625.6 | 117.5 | 238.7 | 44.0 | 13.4 | 3.9 | n/a | 3.5 | 26.0 | 3.9 | n/a | 147.0 | 51.4 | 393.2 | 0.9 | n/a | n/a | 1,669 | 417 |
| Calories (kj) | 2,616.3 | 491.6 | 998.7 | 182.6 | 56.1 | 16.5 | n/a | 14.4 | 108.8 | 16.3 | n/a | 611.5 | 216.2 | 1,645.4 | 3.8 | n/a | n/a | 6,978 | 1,745 |
| Campesterol | 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 | n/a | 0 | 0 |
| Carbohydrates (g) | 109.1 | 21.0 | 0.0 | 10.3 | 3.0 | 0.5 | n/a | 0.5 | 4.7 | 0.7 | n/a | 29.2 | 5.7 | 22.4 | 0.1 | n/a | n/a | 207 | 52 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4.9 | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
| Copper (mg) | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | 1.5 | 0.0 | n/a | n/a | 3 | 1 |
| Cystine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.2 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 11.9 | 7.4 | 0.0 | 1.9 | 0.2 | 0.1 | n/a | 0.4 | 2.7 | 0.2 | n/a | 11.8 | 0.0 | 2.1 | 0.1 | n/a | n/a | 39 | 10 |
| Folate (mcg) | 312.8 | 94.3 | 0.0 | 20.9 | 0.3 | 0.1 | n/a | n/a | 12.3 | 0.4 | n/a | 335.2 | 9.0 | 47.3 | 2.5 | n/a | n/a | 835 | 209 |
| Folate, DFE (mcg) | 312.8 | 94.3 | 0.0 | 20.9 | 0.3 | 0.1 | n/a | n/a | 12.3 | 0.4 | n/a | 335.2 | 9.0 | 47.3 | 2.5 | n/a | n/a | 835 | 209 |
| Folate, food (mcg) | 312.8 | 94.3 | 0.0 | 20.9 | 0.3 | 0.1 | n/a | n/a | 12.3 | 0.4 | n/a | 335.2 | 9.0 | 47.3 | 2.5 | n/a | n/a | 835 | 209 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Fructose | n/a | 0.6 | n/a | 1.4 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 5.7 | n/a | n/a | n/a | n/a | n/a | 8 | 2 |
| Galactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.2 | n/a | 2.2 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 5.5 | n/a | n/a | n/a | n/a | n/a | 8 | 2 |
| Glutamic acid (g) | 3.2 | 1.1 | 0.0 | 0.3 | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.5 | 0.8 | 2.5 | n/a | n/a | n/a | 9 | 2 |
| Glycine (g) | 1.2 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.1 | 0.6 | n/a | n/a | n/a | 3 | 1 |
| Histidine (g) | 0.7 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.1 | 0.3 | n/a | n/a | n/a | 2 | 0 |
| Iron (mg) | 7.8 | 2.1 | 0.0 | 0.2 | 0.2 | 0.7 | n/a | 0.2 | 2.4 | 0.5 | n/a | 2.5 | 0.1 | 4.1 | 0.1 | n/a | n/a | 21 | 5 |
| Isoleucine (g) | 0.9 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.2 | 0.5 | n/a | n/a | n/a | 2 | 1 |
| Lactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.4 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.6 | 0.4 | 0.9 | n/a | n/a | n/a | 4 | 1 |
| Lysine (g) | 1.3 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.3 | 0.4 | 0.6 | n/a | n/a | n/a | 4 | 1 |
| Magnesium (mg) | 334.9 | 47.9 | 0.0 | 11.0 | 2.3 | 3.8 | n/a | 3.9 | 20.3 | 2.1 | n/a | 88.2 | 13.9 | 178.1 | 1.0 | n/a | n/a | 707 | 177 |
| Maltose | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 3.5 | 0.6 | n/a | 0.1 | 0.2 | 0.0 | n/a | 0.1 | 0.3 | 0.1 | n/a | 0.9 | 0.0 | 0.6 | 0.0 | n/a | n/a | 6 | 2 |
| Methionine (g) | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.2 | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 2.7 | 0.1 | 12.5 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.4 | 0.0 | n/a | 0.1 | 0.3 | 18.7 | 0.0 | n/a | n/a | 35 | 9 |
| Niacin (mg) | 2.6 | 3.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 0.3 | 0.1 | n/a | 3.0 | 0.1 | 1.0 | 0.0 | n/a | n/a | 10 | 3 |
| Pantothenic acid (mg) | 1.3 | 0.2 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 3.9 | 0.5 | 0.8 | 0.0 | n/a | n/a | 7 | 2 |
| Phenylalanine (g) | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.2 | 0.5 | n/a | n/a | n/a | 3 | 1 |
| Phosphorus (mg) | 776.9 | 156.6 | 0.0 | 31.9 | 13.8 | 5.2 | n/a | 4.9 | 27.9 | 2.9 | n/a | 258.7 | 117.5 | 335.7 | 1.9 | n/a | n/a | 1,734 | 433 |
| Phytosterols | n/a | n/a | 55.9 | 16.5 | n/a | 0.7 | n/a | 0.7 | 5.8 | 0.9 | n/a | 105.8 | n/a | 108.2 | 0.2 | n/a | n/a | 295 | 74 |
| Polyunsaturated Fat (g) | 5.6 | 0.3 | 8.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | n/a | 0.1 | 0.0 | 5.4 | 0.0 | n/a | n/a | 20 | 5 |
| Potassium (mg) | 957.1 | 353.8 | 0.0 | 160.6 | 36.1 | 18.8 | n/a | 16.9 | 123.4 | 27.8 | n/a | 1,758.1 | 190.9 | 387.0 | 20.8 | n/a | n/a | 4,051 | 1,013 |
| Proline (g) | 1.3 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.5 | 0.5 | n/a | n/a | n/a | 3 | 1 |
| Protein (g) | 24.0 | 7.9 | 0.0 | 1.2 | 0.6 | 0.2 | n/a | 0.2 | 1.0 | 0.1 | n/a | 11.3 | 4.3 | 10.5 | 0.1 | n/a | n/a | 61 | 15 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 11.4 | 0.0 | 0.0 | n/a | n/a | 11 | 3 |
| Riboflavin (mg) | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.2 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 1.2 | 0.1 | 4.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | n/a | 0.4 | 0.8 | 6.3 | 0.0 | n/a | n/a | 14 | 3 |
| Selenium (mcg) | 14.5 | 2.6 | 0.0 | 0.6 | 1.3 | 0.1 | n/a | n/a | 1.4 | 0.0 | n/a | 3.5 | 2.7 | 8.0 | 0.0 | n/a | n/a | 35 | 9 |
| Serine (g) | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 0.3 | 0.6 | n/a | n/a | n/a | 3 | 1 |
| Sodium (mg) | 8.5 | 7.3 | 0.0 | 4.4 | 1.5 | 1.8 | n/a | 0.9 | 4.2 | 0.4 | n/a | 176.4 | 57.1 | 11.0 | 1.8 | n/a | n/a | 275 | 69 |
| Starch (g) | 88.8 | 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 | n/a | 89 | 22 |
| Stigmasterol | 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 | 0.1 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 7.2 | n/a | 1.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 8 | 2 |
| Sugar | n/a | 8.2 | 0.0 | 4.7 | 0.1 | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | 11.2 | 5.7 | 3.4 | 0.0 | n/a | n/a | 34 | 8 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.6 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2 | 0 |
| Threonine (g) | 0.7 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.2 | 0.4 | n/a | n/a | n/a | 2 | 1 |
| Tocopherol, alpha (mg) | 4.1 | 0.2 | 4.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.8 | 0.0 | n/a | 0.5 | 0.0 | 0.6 | 0.1 | n/a | n/a | 12 | 3 |
| Tocopherol, beta (mg) | 0.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.6 | 0.0 | 0.4 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 7.7 | 1.4 | 4.3 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 1.2 | n/a | n/a | n/a | n/a | n/a | 15 | 4 |
| Total Fat (g) | 10.3 | 0.6 | 27.0 | 0.1 | 0.0 | 0.2 | n/a | 0.1 | 1.1 | 0.1 | n/a | 1.6 | 1.3 | 31.7 | 0.0 | n/a | n/a | 74 | 19 |
| Trans-monoenoic Fat | 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 | 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 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | 0.2 | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.2 | 0.3 | n/a | n/a | n/a | 1 | 0 |
| Valine (g) | 1.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.7 | 0.4 | 0.7 | n/a | n/a | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 23.8 | 1,109.3 | 0.0 | 2.2 | 0.8 | 13.3 | n/a | 1.4 | 78.9 | 0.0 | n/a | 0.0 | 41.6 | 0.0 | 269.9 | n/a | n/a | 1,541 | 385 |
| Vitamin A, RAE (mcg) | 1.7 | 55.1 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | 0.1 | 3.9 | 0.0 | n/a | 0.0 | 11.4 | 0.0 | 13.5 | n/a | n/a | 86 | 22 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.8 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | n/a | 1.1 | 0.0 | 0.2 | 0.0 | n/a | n/a | 3 | 1 |
| Vitamin C | n/a | 58.0 | 0.0 | 8.1 | 2.8 | 0.1 | n/a | 0.2 | 0.9 | 0.3 | n/a | 283.4 | 0.7 | 0.0 | 1.1 | n/a | n/a | 356 | 89 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Water (g) | 22.6 | 114.3 | 0.0 | 98.0 | 5.3 | 0.1 | n/a | 0.1 | 0.8 | 0.1 | n/a | 541.4 | 69.4 | 1.2 | 3.7 | n/a | n/a | 857 | 214 |
| Zinc (mg) | 5.3 | 1.8 | 0.0 | 0.2 | 0.1 | 0.1 | n/a | 0.0 | 0.3 | 0.0 | n/a | 1.6 | 0.7 | 3.8 | 0.0 | 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.