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 medium (110g) onions |
1 tablespoon (6g) fresh ginger |
1 tablespoon (14g) olive oil |
4 (12g) garlic cloves |
1 teaspoon (2g) cumin seeds |
1/2 teaspoon (1g) red pepper flakes |
1 teaspoon (2g) ground turmeric |
4 cups (0g) vegetable stock |
2 cups (214g) cauliflower |
1 cup (156g) frozen spinach |
2 medium (246g) tomatoes |
1 cup (192g) dried red lentils |
1/4 cup (4g) fresh cilantro |
1/2 teaspoon (3g) salt |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 0.3 | 0.1 | 2.1 | n/a | 0.0 | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.2 | 0.8 | 0.1 | 3.8 | n/a | 0.0 | 5 | 1 |
| Ash (g) | 0.4 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.1 | n/a | 1.6 | 2.2 | 1.2 | 5.1 | 0.1 | 3.0 | 14 | 2 |
| Aspartic acid (g) | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.4 | 0.7 | 0.3 | 5.5 | n/a | 0.0 | 7 | 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 | 0.1 | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 25.3 | 1.0 | 0.1 | 21.7 | 19.6 | 1.3 | 4.0 | n/a | 47.1 | 201.2 | 24.6 | 107.5 | 2.7 | 0.7 | 457 | 76 |
| Calories | 44.0 | 4.8 | 119.3 | 17.9 | 7.9 | 2.9 | 7.8 | n/a | 53.5 | 45.2 | 44.3 | 677.8 | 0.9 | 0.0 | 1,026 | 171 |
| Calories (kj) | 182.6 | 20.0 | 499.4 | 74.8 | 32.9 | 12.0 | 32.6 | n/a | 222.6 | 187.2 | 182.0 | 2,835.8 | 3.8 | 0.0 | 4,286 | 714 |
| 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 | 0.0 | n/a | 0 | 0 |
| Carbohydrates (g) | 10.3 | 1.1 | 0.0 | 4.0 | 0.9 | 0.5 | 1.4 | n/a | 10.6 | 6.6 | 9.6 | 115.4 | 0.1 | 0.0 | 160 | 27 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.1 | 1.0 | 0.0 | 0.0 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 1.9 | 0.1 | 0.0 | 0.3 | 0.2 | 0.2 | 0.5 | n/a | 4.3 | 4.5 | 3.0 | 58.6 | 0.1 | 0.0 | 74 | 12 |
| Folate (mcg) | 20.9 | 0.7 | 0.0 | 0.4 | 0.2 | 1.0 | 0.9 | n/a | 122.0 | 226.2 | 36.9 | 919.7 | 2.5 | 0.0 | 1,331 | 222 |
| Folate, DFE (mcg) | 20.9 | 0.7 | 0.0 | 0.4 | 0.2 | 1.0 | 0.9 | n/a | 122.0 | 226.2 | 36.9 | 919.7 | 2.5 | 0.0 | 1,331 | 222 |
| Folate, food (mcg) | 20.9 | 0.7 | 0.0 | 0.4 | 0.2 | 1.0 | 0.9 | n/a | 122.0 | 226.2 | 36.9 | 919.7 | 2.5 | 0.0 | 1,331 | 222 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 1.4 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 2.1 | 0.3 | 3.4 | 0.5 | n/a | n/a | 8 | 1 |
| Galactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 2.2 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 2.0 | 0.4 | 3.1 | 0.0 | n/a | n/a | 8 | 1 |
| Glutamic acid (g) | 0.3 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.5 | 0.8 | 1.1 | 7.7 | n/a | 0.0 | 10 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 0.3 | 0.0 | 2.0 | n/a | 0.0 | 3 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.1 | 0.0 | 1.4 | n/a | 0.0 | 2 | 0 |
| Iron (mg) | 0.2 | 0.0 | 0.1 | 0.2 | 1.4 | 0.1 | 0.9 | n/a | 0.9 | 2.9 | 0.7 | 14.5 | 0.1 | 0.0 | 22 | 4 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 0.2 | 0.0 | 2.1 | n/a | 0.0 | 3 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 0.3 | 0.1 | 3.6 | n/a | 0.0 | 4 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.5 | 0.4 | 0.1 | 3.5 | n/a | 0.0 | 4 | 1 |
| Magnesium (mg) | 11.0 | 2.6 | 0.0 | 3.0 | 7.7 | 1.4 | 4.2 | n/a | 32.1 | 117.0 | 27.1 | 234.2 | 1.0 | 0.0 | 441 | 74 |
| Maltose (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.2 | n/a | 0.3 | 1.1 | 0.3 | 2.6 | 0.0 | 0.0 | 5 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.4 | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 9.8 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 11 | 2 |
| Niacin (mg) | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 1.1 | 0.8 | 1.5 | 5.0 | 0.0 | 0.0 | 9 | 1 |
| Pantothenic acid (mg) | 0.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 1.4 | 0.1 | 0.2 | 4.1 | 0.0 | 0.0 | 6 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.3 | 0.1 | 2.4 | n/a | 0.0 | 3 | 1 |
| Phosphorus (mg) | 31.9 | 2.0 | 0.0 | 18.4 | 10.5 | 2.6 | 5.9 | n/a | 94.2 | 76.4 | 59.0 | 865.9 | 1.9 | 0.0 | 1,169 | 195 |
| Phytosterols (mg) | 16.5 | 0.9 | 29.8 | n/a | 1.4 | 0.7 | 1.8 | n/a | 38.5 | n/a | 17.2 | n/a | 0.2 | 0.0 | 107 | 18 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 1.4 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 1.0 | 0.0 | 0.0 | 3 | 1 |
| Potassium (mg) | 160.6 | 24.9 | 0.1 | 48.1 | 37.5 | 18.1 | 55.6 | n/a | 639.9 | 539.8 | 583.0 | 1,833.6 | 20.8 | 0.2 | 3,962 | 660 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 0.3 | 0.0 | 2.1 | n/a | 0.0 | 3 | 0 |
| Protein (g) | 1.2 | 0.1 | 0.0 | 0.8 | 0.4 | 0.1 | 0.2 | n/a | 4.1 | 5.7 | 2.2 | 49.5 | 0.1 | 0.0 | 64 | 11 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.3 | 0.0 | 0.4 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.1 | 0.1 | 0.3 | 0.0 | 0.0 | 3 | 0 |
| Selenium (mcg) | 0.6 | 0.0 | 0.0 | 1.7 | 0.1 | 0.1 | 0.1 | n/a | 1.3 | 9.4 | 0.0 | 15.9 | 0.0 | 0.0 | 29 | 5 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 0.3 | 0.1 | 2.3 | n/a | 0.0 | 3 | 0 |
| Sodium (mg) | 4.4 | 0.8 | 0.3 | 2.0 | 3.5 | 0.3 | 0.8 | n/a | 64.2 | 115.4 | 12.3 | 11.5 | 1.8 | 1,162.7 | 1,380 | 230 |
| Starch (g) | 0.0 | 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 | 0 | 0 |
| 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 | 0.1 | n/a | 0 | 0 |
| Sucrose (g) | 1.1 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.4 | 0.0 | 2.8 | n/a | n/a | 4 | 1 |
| Sugar (g) | 4.7 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 4.1 | 1.0 | 6.5 | 3.9 | 0.0 | 0.0 | 21 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 1.7 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 0.3 | 0.1 | 1.8 | n/a | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | 1.9 | 0.0 | 0.1 | 0.3 | 0.1 | n/a | 0.2 | 4.5 | 1.3 | 0.9 | 0.1 | 0.0 | 9 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.4 | 0.2 | 0.3 | 8.1 | n/a | n/a | 9 | 2 |
| Total Fat (g) | 0.1 | 0.0 | 13.5 | 0.1 | 0.5 | 0.2 | 0.2 | n/a | 0.6 | 0.9 | 0.5 | 2.0 | 0.0 | 0.0 | 19 | 3 |
| Trans-monoenoic Fat | 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 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.4 | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.3 | 0.0 | 1.3 | n/a | 0.0 | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.3 | 0.3 | 0.0 | 2.5 | n/a | 0.0 | 3 | 1 |
| Vitamin A, IU (IU) | 2.2 | 0.0 | 0.0 | 1.1 | 26.7 | 374.5 | 0.0 | n/a | 0.0 | 18,292.6 | 2,049.2 | 74.9 | 269.9 | 0.0 | 21,091 | 3,515 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 18.7 | 0.0 | n/a | 0.0 | 914.2 | 103.3 | 3.8 | 13.5 | 0.0 | 1,055 | 176 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.3 | 0.2 | 1.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 8.1 | 0.3 | 0.0 | 3.7 | 0.2 | 0.7 | 0.6 | n/a | 103.1 | 8.6 | 33.7 | 8.4 | 1.1 | 0.0 | 169 | 28 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 98.0 | 4.7 | 0.0 | 7.0 | 0.2 | 0.1 | 0.2 | n/a | 197.0 | 140.7 | 232.5 | 20.0 | 3.7 | 0.0 | 704 | 117 |
| Zinc (mg) | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.6 | 0.9 | 0.4 | 9.2 | 0.0 | 0.0 | 12 | 2 |
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.