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    Nutritional Facts: Quinoa Stew

    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 tablespoon (14g)
    vegetable oil
    2 (6g)
    garlic cloves
    1 (110g)
    onions
    1 tablespoon (6g)
    ground cumin
    1 tablespoon (3g)
    dried oregano
    3 cups (0g)
    yellow potatoes
    1 cup (124g)
    zucchini
    1 cup (170g)
    quinoa
    4 cups (0g)
    vegetable stock
    2 (0g)
    chipotle chiles in adobo
    15 ounces (425g)
    diced tomatoes
    1 cup (330g)
    corn kernels
    1 to taste (8g)
    salt and black pepper
    2 teaspoons (4g)
    lemon zest
    Total 1 serving
    Alanine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.1 1.0 n/a n/a 0.1 0.9 n/a n/a 2 0
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0 0
    Arginine (g) 0.0 0.0 0.1 n/a 0.0 n/a 0.1 1.9 n/a n/a 0.1 0.4 n/a n/a 3 0
    Ash (g) 0.0 0.1 0.4 0.5 0.2 n/a 0.7 4.0 n/a n/a 2.1 1.6 n/a 0.0 10 2
    Aspartic acid (g) 0.0 0.0 0.1 n/a 0.0 n/a 0.2 1.9 n/a n/a 0.6 0.8 n/a n/a 4 1
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0 0
    Calcium (mg) 0.0 10.9 25.3 55.9 47.9 n/a 19.8 79.9 n/a n/a 42.5 13.2 n/a 5.4 301 50
    Calories 120.2 8.9 44.0 22.5 8.0 n/a 21.1 625.6 n/a n/a 76.5 290.4 n/a 1.9 1,219 203
    Calories (kj) 503.1 37.4 182.6 94.0 33.2 n/a 86.8 2,616.3 n/a n/a 314.7 1,217.7 n/a 7.9 5,094 849
    Carbohydrates (g) 0.0 2.0 10.3 2.7 2.1 n/a 3.9 109.1 n/a n/a 16.5 68.7 n/a 0.6 216 36
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0 0
    Copper (mg) 0.0 0.0 0.0 0.1 0.0 n/a 0.1 1.0 n/a n/a 0.3 0.1 n/a 0.0 2 0
    Cystine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.3 n/a n/a 0.0 0.1 n/a n/a 0 0
    Dietary Fiber (g) 0.0 0.1 1.9 0.6 1.3 n/a 1.2 11.9 n/a n/a 5.1 7.9 n/a 0.4 30 5
    Folate (mcg) 0.0 0.2 20.9 0.6 7.1 n/a 29.8 312.8 n/a n/a 63.8 118.8 n/a 0.5 554 92
    Folate, DFE (mcg) 0.0 0.2 20.9 0.6 7.1 n/a 29.8 312.8 n/a n/a 63.8 118.8 n/a 0.5 554 92
    Folate, food (mcg) 0.0 0.2 20.9 0.6 7.1 n/a 29.8 312.8 n/a n/a 63.8 118.8 n/a 0.5 554 92
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0 0
    Fructose n/a n/a 1.4 n/a 0.0 n/a 1.7 n/a n/a n/a 5.8 n/a n/a n/a 9 1
    Galactose n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Glucose (dextrose) n/a n/a 2.2 n/a 0.1 n/a 1.3 n/a n/a n/a 5.3 n/a n/a n/a 9 1
    Glutamic acid (g) 0.0 0.0 0.3 n/a 0.0 n/a 0.2 3.2 n/a n/a 1.8 2.0 n/a n/a 7 1
    Glycine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.1 1.2 n/a n/a 0.1 0.4 n/a n/a 2 0
    Histidine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.7 n/a n/a 0.1 0.3 n/a n/a 1 0
    Hydroxyproline 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 0 0
    Iron (mg) 0.0 0.1 0.2 4.0 1.1 n/a 0.5 7.8 n/a n/a 1.1 1.4 n/a 0.0 16 3
    Isoleucine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.1 0.9 n/a n/a 0.1 0.4 n/a n/a 1 0
    Lactose n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Leucine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.1 1.4 n/a n/a 0.1 1.1 n/a n/a 3 0
    Lysine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.1 1.3 n/a n/a 0.1 0.4 n/a n/a 2 0
    Magnesium (mg) 0.0 1.5 11.0 22.0 8.1 n/a 22.3 334.9 n/a n/a 46.8 59.4 n/a 0.6 507 84
    Maltose n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Manganese n/a 0.1 0.1 0.2 0.1 n/a 0.2 3.5 n/a n/a 0.5 0.4 n/a n/a 5 1
    Methionine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.5 n/a n/a 0.0 0.2 n/a n/a 1 0
    Monounsaturated Fat (g) 3.8 0.0 0.0 0.8 0.0 n/a 0.0 2.7 n/a n/a 0.1 0.7 n/a 0.0 8 1
    Niacin (mg) 0.0 0.0 0.1 0.3 0.1 n/a 0.6 2.6 n/a n/a 2.5 5.7 n/a 0.0 12 2
    Pantothenic acid (mg) 0.0 0.0 0.1 n/a 0.0 n/a 0.3 1.3 n/a n/a 0.4 0.9 n/a 0.0 3 1
    Phenylalanine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.1 1.0 n/a n/a 0.1 0.5 n/a n/a 2 0
    Phosphorus (mg) 0.0 9.2 31.9 29.9 4.4 n/a 47.1 776.9 n/a n/a 102.1 227.7 n/a 0.5 1,230 205
    Phytosterols (mg) 131.6 n/a 16.5 4.1 6.1 n/a n/a n/a n/a n/a 29.8 n/a n/a 1.4 189 32
    Polyunsaturated Fat (g) 7.4 0.0 0.0 0.2 0.0 n/a 0.1 5.6 n/a n/a 0.4 1.2 n/a 0.0 15 2
    Potassium (mg) 0.0 24.1 160.6 107.3 37.8 n/a 323.6 957.1 n/a n/a 1,007.8 693.0 n/a 6.4 3,318 553
    Proline (g) 0.0 0.0 0.0 n/a 0.1 n/a 0.0 1.3 n/a n/a 0.1 0.9 n/a n/a 2 0
    Protein (g) 0.0 0.4 1.2 1.1 0.3 n/a 1.5 24.0 n/a n/a 3.7 10.0 n/a 0.1 42 7
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0 0
    Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.5 n/a n/a 0.1 0.2 n/a 0.0 1 0
    Saturated Fat (g) 1.8 0.0 0.0 0.1 0.0 n/a 0.1 1.2 n/a n/a 0.1 0.4 n/a 0.0 4 1
    Selenium (mcg) 0.0 0.9 0.6 0.3 0.1 n/a 0.2 14.5 n/a n/a 0.0 2.3 n/a 0.0 19 3
    Serine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.1 1.0 n/a n/a 0.1 0.5 n/a n/a 2 0
    Sodium (mg) 0.0 1.0 4.4 10.1 0.8 n/a 9.9 8.5 n/a n/a 21.3 9.9 n/a 0.2 66 11
    Starch n/a n/a 0.0 n/a n/a n/a 0.0 88.8 n/a n/a 0.0 n/a n/a n/a 89 15
    Sucrose n/a n/a 1.1 n/a 0.0 n/a 0.1 n/a n/a n/a 0.0 n/a n/a n/a 1 0
    Sugar (g) 0.0 0.1 4.7 0.1 0.1 n/a 3.1 n/a n/a n/a 11.2 n/a n/a 0.2 19 3
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0 0
    Thiamin (mg) 0.0 0.0 0.1 0.0 0.0 n/a 0.1 0.6 n/a n/a 0.2 0.3 n/a 0.0 1 0
    Threonine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.7 n/a n/a 0.1 0.4 n/a n/a 1 0
    Tocopherol, alpha (mg) 1.9 0.0 0.0 0.2 0.5 n/a 0.1 4.1 n/a n/a 2.3 n/a n/a 0.0 9 2
    Tocopherol, beta n/a n/a 0.0 n/a 0.0 n/a n/a 0.1 n/a n/a 0.0 n/a n/a n/a 0 0
    Tocopherol, delta n/a n/a 0.0 n/a 0.0 n/a n/a 0.6 n/a n/a 0.0 n/a n/a n/a 1 0
    Tocopherol, gamma n/a n/a 0.0 n/a 0.7 n/a n/a 7.7 n/a n/a 0.5 n/a n/a n/a 9 1
    Total Fat (g) 13.6 0.0 0.1 1.3 0.1 n/a 0.4 10.3 n/a n/a 0.9 2.5 n/a 0.0 29 5
    Trans-monoenoic Fat (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
    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
    Tryptophan (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.3 n/a n/a 0.0 0.1 n/a n/a 0 0
    Tyrosine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.5 n/a n/a 0.1 0.4 n/a n/a 1 0
    Valine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.1 1.0 n/a n/a 0.1 0.6 n/a n/a 2 0
    Vitamin A, IU (IU) 0.0 0.5 2.2 76.2 51.0 n/a 248.0 23.8 n/a n/a 3,542.3 0.0 n/a 2.0 3,946 658
    Vitamin A, RAE (mcg) 0.0 0.0 0.0 3.8 2.6 n/a 12.4 1.7 n/a n/a 178.6 0.0 n/a 0.1 199 33
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0 0
    Vitamin B-6 (mg) 0.0 0.1 0.1 0.0 0.0 n/a 0.2 0.8 n/a n/a 0.3 0.6 n/a 0.0 2 0
    Vitamin C (mg) 0.0 1.9 8.1 0.5 0.1 n/a 22.2 n/a n/a n/a 58.3 21.1 n/a 5.2 117 20
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0 0
    Water (g) 0.0 3.5 98.0 0.5 0.3 n/a 117.5 22.6 n/a n/a 401.9 247.2 n/a 3.3 895 149
    Zinc (mg) 0.0 0.1 0.2 0.3 0.1 n/a 0.4 5.3 n/a n/a 0.7 1.2 n/a 0.0 8 1

    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.

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