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 large (150g) yellow onions |
2 medium (122g) carrots |
2 stalks (80g) celery |
1 cup (192g) red lentils |
1 cup (200g) dried garbanzo beans |
4 cups (0g) vegetable broth |
15 ounces (425g) coconut milk |
2 cups (134g) kale |
2 teaspoons (4g) curry powder |
1 teaspoon (5g) mustard |
1/2 teaspoon (9g) garam masala |
1/2 teaspoon (1g) ground coriander |
1/4 teaspoon (0g) cayenne pepper |
1 tablespoon (6g) fresh ginger |
1 pinch (0g) salt |
1/4 cup (21g) coconut |
2 tablespoons (18g) unsalted peanuts |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.1 | 0.0 | 2.0 | 1.7 | n/a | 0.4 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 5 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.2 | 0.1 | 0.0 | 3.7 | 3.6 | n/a | 1.4 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.4 | 10 | 2 |
| Ash (g) | 0.5 | 1.2 | 0.6 | 3.7 | 5.0 | n/a | 4.1 | 2.1 | 0.2 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.4 | 0.4 | 0.5 | 19 | 3 |
| Aspartic acid (g) | 0.1 | 0.2 | 0.1 | 5.3 | 4.5 | n/a | 0.8 | 0.4 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.3 | 12 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | 90.2 | 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 | 90 | 15 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 34.5 | 40.3 | 32.0 | 78.7 | 210.0 | n/a | 76.5 | 180.9 | 19.1 | 2.9 | n/a | 6.4 | 0.7 | 1.0 | 0.1 | 5.5 | 18.7 | 707 | 118 |
| Calories | 60.0 | 50.0 | 12.8 | 662.4 | 728.0 | n/a | 837.7 | 67.0 | 13.0 | 3.4 | n/a | 2.7 | 1.4 | 4.8 | 0.0 | 140.6 | 108.5 | 2,692 | 449 |
| Calories (kj) | 249.0 | 211.1 | 53.6 | 2,774.4 | 3,050.0 | n/a | 3,504.0 | 278.7 | 54.4 | 13.9 | n/a | 11.2 | 6.0 | 20.0 | 0.0 | 588.1 | 454.1 | 11,268 | 1,878 |
| Campesterol | n/a | n/a | n/a | 11.5 | 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 | 12 | 2 |
| Carbohydrates (g) | 14.0 | 11.7 | 2.4 | 113.6 | 121.3 | n/a | 11.9 | 13.4 | 2.3 | 0.3 | n/a | 0.5 | 0.3 | 1.1 | 0.0 | 5.0 | 3.9 | 302 | 50 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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) | 0.1 | 0.1 | 0.0 | 2.5 | 1.7 | n/a | 0.9 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | 6 | 1 |
| Cystine (g) | 0.0 | 0.1 | 0.0 | 0.6 | 0.5 | n/a | 0.2 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Dietary Fiber (g) | 2.6 | 3.4 | 1.3 | 20.7 | 34.8 | n/a | n/a | 2.7 | 1.3 | 0.2 | n/a | 0.4 | 0.1 | 0.1 | 0.0 | 3.5 | 1.0 | 72 | 12 |
| Folate (mcg) | 28.5 | 23.2 | 28.8 | 391.7 | 1,114.0 | n/a | 59.5 | 38.9 | 6.2 | 0.4 | n/a | 0.0 | 0.5 | 0.7 | 0.0 | 1.9 | 9.9 | 1,704 | 284 |
| Folate, DFE (mcg) | 28.5 | 23.2 | 28.8 | 391.7 | 1,114.0 | n/a | 59.5 | 38.9 | 6.2 | 0.4 | n/a | 0.0 | 0.5 | 0.7 | 0.0 | 1.9 | 9.9 | 1,704 | 284 |
| Folate, food (mcg) | 28.5 | 23.2 | 28.8 | 391.7 | 1,114.0 | n/a | 59.5 | 38.9 | 6.2 | 0.4 | n/a | 0.0 | 0.5 | 0.7 | 0.0 | 1.9 | 9.9 | 1,704 | 284 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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) | 1.9 | 0.7 | 0.4 | 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 | 3 | 1 |
| Galactose (g) | 0.0 | 0.0 | 0.5 | 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 | 1 | 0 |
| Glucose (dextrose) (g) | 3.0 | 0.7 | 0.4 | 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 | 4 | 1 |
| Glutamic acid (g) | 0.4 | 0.4 | 0.1 | 7.4 | 6.8 | n/a | 2.0 | 0.5 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.7 | 19 | 3 |
| Glycine (g) | 0.0 | 0.1 | 0.0 | 1.9 | 1.6 | n/a | 0.4 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 5 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 1.3 | 1.1 | n/a | 0.2 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.3 | 0.4 | 0.2 | 14.5 | 12.5 | n/a | 14.0 | 2.3 | 1.2 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | 0.5 | 47 | 8 |
| Isoleucine (g) | 0.0 | 0.1 | 0.0 | 2.1 | 1.7 | n/a | 0.3 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 5 | 1 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | 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 |
| Leucine (g) | 0.0 | 0.1 | 0.0 | 3.5 | 2.7 | n/a | 0.6 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.2 | 8 | 1 |
| Lysine (g) | 0.1 | 0.1 | 0.0 | 3.3 | 2.6 | n/a | 0.4 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 7 | 1 |
| Magnesium (mg) | 15.0 | 14.6 | 8.8 | 138.2 | 230.0 | n/a | 195.6 | 45.6 | 10.2 | 2.5 | n/a | 3.0 | 0.7 | 2.6 | 0.0 | 19.2 | 44.3 | 730 | 122 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | 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 |
| Manganese (mg) | 0.2 | 0.2 | 0.1 | 2.7 | 4.4 | n/a | 3.3 | 1.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.3 | 13 | 2 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.4 | 0.5 | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 1.0 | 2.7 | n/a | 3.9 | 0.1 | 0.2 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 5.8 | 15 | 2 |
| Niacin (mg) | 0.2 | 1.2 | 0.3 | 2.9 | 3.1 | n/a | 2.7 | 1.3 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 12 | 2 |
| Pantothenic acid (mg) | 0.2 | 0.3 | 0.2 | 0.7 | 3.2 | n/a | 0.7 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.2 | 6 | 1 |
| Phenylalanine (g) | 0.0 | 0.1 | 0.0 | 2.4 | 2.1 | n/a | 0.4 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 5 | 1 |
| Phosphorus (mg) | 43.5 | 42.7 | 19.2 | 564.5 | 732.0 | n/a | 408.2 | 75.0 | 14.0 | 5.3 | n/a | 3.7 | 1.3 | 2.0 | 0.0 | 43.9 | 79.2 | 2,035 | 339 |
| Phytosterols (mg) | 22.5 | n/a | 4.8 | 109.4 | 70.0 | n/a | n/a | n/a | 2.9 | n/a | n/a | 0.4 | 0.4 | 0.9 | 0.0 | n/a | n/a | 211 | 35 |
| Polyunsaturated Fat (g) | 0.0 | 0.1 | 0.1 | 2.2 | 5.4 | n/a | 1.0 | 0.5 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 2.0 | 12 | 2 |
| Potassium (mg) | 219.0 | 390.4 | 208.0 | 1,109.8 | 1,750.0 | n/a | 935.5 | 599.0 | 61.7 | 6.9 | n/a | 11.4 | 9.1 | 24.9 | 0.0 | 115.7 | 96.0 | 5,537 | 923 |
| Proline (g) | 0.0 | 0.1 | 0.0 | 2.0 | 1.6 | n/a | 0.4 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 5 | 1 |
| Protein (g) | 1.7 | 1.1 | 0.6 | 47.9 | 38.6 | n/a | 8.6 | 4.4 | 0.5 | 0.2 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 1.5 | 2.7 | 108 | 18 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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 | 0.1 | 0.0 | 0.2 | 0.4 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Saturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.7 | 1.3 | n/a | 80.4 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 12.2 | 1.6 | 97 | 16 |
| Selenium (mcg) | 0.8 | 0.1 | 0.3 | 15.7 | 16.4 | n/a | n/a | 1.2 | 0.7 | 1.6 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 3.9 | n/a | 41 | 7 |
| Serine (g) | 0.0 | 0.1 | 0.0 | 2.2 | 1.9 | n/a | 0.4 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.3 | 5 | 1 |
| Sodium (mg) | 6.0 | 84.2 | 64.0 | 13.4 | 48.0 | n/a | 55.3 | 57.6 | 2.1 | 56.8 | n/a | 0.3 | 0.1 | 0.8 | 155.0 | 7.9 | 1.9 | 553 | 92 |
| Starch (g) | 0.0 | 1.7 | 0.0 | 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 | 2 | 0 |
| Stigmasterol | n/a | n/a | n/a | 7.7 | 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 | 8 | 1 |
| Sucrose (g) | 1.5 | 4.4 | 0.1 | 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 | 6 | 1 |
| Sugar (g) | 6.4 | 5.8 | 1.5 | n/a | 21.4 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 1.6 | n/a | 37 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | 0.0 | 1.0 | 1.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Threonine (g) | 0.0 | 0.2 | 0.0 | 1.7 | 1.4 | n/a | 0.3 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 4 | 1 |
| Tocopherol, alpha (mg) | 0.0 | 0.8 | 0.2 | n/a | 1.6 | n/a | n/a | n/a | 0.9 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 4 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 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 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 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 |
| Tocopherol, gamma (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Total Fat (g) | 0.2 | 0.3 | 0.1 | 4.2 | 12.1 | n/a | 90.7 | 0.9 | 0.6 | 0.2 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 13.7 | 9.9 | 133 | 22 |
| Trans-monoenoic Fat | 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 | n/a | n/a | 0 | 0 |
| TransFatty acids | 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 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.4 | 0.4 | n/a | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.1 | 0.0 | 1.3 | 1.0 | n/a | 0.3 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Valine (g) | 0.0 | 0.1 | 0.0 | 2.4 | 1.6 | n/a | 0.5 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.2 | 5 | 1 |
| Vitamin A, IU (IU) | 3.0 | 20,381.3 | 359.2 | 111.4 | 134.0 | n/a | 0.0 | 20,603.8 | 39.4 | 3.6 | n/a | 0.0 | 187.2 | 0.0 | 0.0 | 0.0 | 3.5 | 41,826 | 6,971 |
| Vitamin A, RAE (mcg) | 0.0 | 1,018.7 | 17.6 | 5.8 | 6.0 | n/a | 0.0 | 1,030.5 | 2.0 | 0.2 | n/a | 0.0 | 9.4 | 0.0 | 0.0 | 0.0 | 0.2 | 2,090 | 348 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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) | 0.2 | 0.2 | 0.1 | 0.8 | 1.1 | n/a | 0.1 | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 3 | 0 |
| Vitamin C (mg) | 11.1 | 7.2 | 2.5 | 3.3 | 8.0 | n/a | 4.3 | 160.8 | 0.5 | 0.1 | n/a | 0.2 | 0.3 | 0.3 | 0.0 | 0.3 | 0.1 | 199 | 33 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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) | 133.7 | 107.7 | 76.3 | 22.6 | 23.1 | n/a | 309.9 | 113.2 | 0.4 | 4.1 | n/a | 0.1 | 0.0 | 4.7 | 0.0 | 0.6 | 0.6 | 797 | 133 |
| Zinc (mg) | 0.3 | 0.3 | 0.1 | 7.5 | 6.9 | n/a | 2.4 | 0.6 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.8 | 19 | 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.