Nutritional Facts: Vegetarian Shepherd's-Style Pie

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.

  14 ounces (397g)
vegetable broth
3/4 cup (178g)
water
1 cup (192g)
dry lentils
3 (9g)
garlic cloves
1 1/2 lbs (682g)
parsnips
1 medium (110g)
red onions
14 1/2 ounces (411g)
Italian-style diced tomatoes
3 tablespoons (48g)
tomato paste
4 medium (852g)
potatoes
3 tablespoons (43g)
butter
1/2 teaspoon (1g)
dried thyme
1 teaspoon (6g)
salt
1/4 cup (61g)
milk
1 1/2 cups (170g)
colby cheese
Total 1 serving
Alanine n/a n/a 2.1 0.0 n/a 0.0 0.1 0.1 0.5 0.0 n/a 0.0 0.1 1.1 4 1
Alcohol n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine n/a n/a 3.8 0.1 n/a 0.1 0.1 0.0 0.8 0.0 n/a 0.0 0.1 1.5 7 1
Ash n/a 0.2 5.1 0.1 6.7 0.4 3.3 1.3 9.2 0.9 0.1 6.0 0.4 5.7 39 7
Aspartic acid n/a n/a 5.5 0.0 n/a 0.1 0.7 0.3 4.0 0.0 n/a 0.0 0.2 2.6 13 2
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.7 n/a n/a n/a n/a 2 0
Caffeine n/a 0.0 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
Calcium n/a 5.3 107.5 16.3 245.6 25.3 127.4 17.3 102.2 10.2 13.2 1.4 72.6 1,161.1 1,906 318
Calories n/a 0.0 677.8 13.4 511.7 44.0 69.9 39.5 656.0 305.4 1.9 0.0 39.0 667.8 3,027 504
Calories (kj) n/a 0.0 2,835.8 56.1 2,142.4 182.6 296.0 165.2 2,734.9 1,277.6 8.1 0.0 163.5 2,791.7 12,654 2,109
Campesterol 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 0 0
Carbohydrates n/a 0.0 115.4 3.0 122.7 10.3 16.4 9.1 148.8 0.0 0.4 0.0 2.8 4.4 433 72
Cholesterol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 91.6 0.0 0.0 8.5 161.0 261 44
Copper n/a 0.0 1.0 0.0 0.8 0.0 0.3 0.2 0.9 0.0 0.0 0.0 0.0 0.1 3 1
Cystine n/a n/a 0.6 0.0 n/a 0.0 0.0 0.0 0.2 0.0 n/a 0.0 0.0 0.2 1 0
Dietary Fiber n/a 0.0 58.6 0.2 33.4 1.9 4.1 2.0 18.7 0.0 0.3 0.0 0.0 0.0 119 20
Folate n/a 0.0 919.7 0.3 457.1 20.9 32.9 5.8 136.3 1.3 1.9 0.0 3.1 30.5 1,610 268
Folate, DFE n/a 0.0 919.7 0.3 457.1 20.9 32.9 5.8 136.3 1.3 1.9 0.0 3.1 30.5 1,610 268
Folate, food n/a 0.0 919.7 0.3 457.1 20.9 32.9 5.8 136.3 1.3 1.9 0.0 3.1 30.5 1,610 268
Folic acid n/a 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
Fructose n/a n/a 0.5 n/a n/a 1.4 5.2 2.8 2.3 n/a n/a n/a n/a n/a 12 2
Galactose n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 0.0 n/a n/a 2.2 4.5 2.8 2.8 n/a n/a n/a n/a n/a 12 2
Glutamic acid n/a n/a 7.7 0.1 n/a 0.3 2.0 1.0 2.9 0.1 n/a 0.0 0.4 9.9 24 4
Glycine n/a n/a 2.0 0.0 n/a 0.0 0.1 0.0 0.5 0.0 n/a 0.0 0.0 0.7 3 1
Histidine n/a n/a 1.4 0.0 n/a 0.0 0.1 0.0 0.3 0.0 n/a 0.0 0.1 1.4 3 1
Iron n/a 0.0 14.5 0.2 4.0 0.2 4.0 1.4 6.6 0.0 0.9 0.0 0.0 1.3 33 6
Isoleucine n/a n/a 2.1 0.0 n/a 0.0 0.1 0.0 0.6 0.0 0.0 0.0 0.1 2.5 6 1
Lactose n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Leucine n/a n/a 3.6 0.0 n/a 0.0 0.1 0.1 0.8 0.0 0.0 0.0 0.2 3.9 9 1
Lysine n/a n/a 3.5 0.0 n/a 0.0 0.1 0.1 0.9 0.0 0.0 0.0 0.2 3.4 8 1
Magnesium n/a 1.8 234.2 2.3 197.9 11.0 45.2 20.2 196.0 0.9 1.5 0.1 7.9 44.1 763 127
Maltose n/a n/a 0.6 n/a n/a 0.0 0.0 0.1 0.0 n/a n/a n/a n/a n/a 1 0
Manganese n/a 0.0 2.6 0.2 3.8 0.1 0.3 0.1 1.3 0.0 0.1 0.0 0.0 0.0 9 1
Methionine n/a n/a 0.4 0.0 n/a 0.0 0.0 0.0 0.3 0.0 n/a 0.0 0.1 1.1 2 0
Monounsaturated Fat n/a 0.0 0.4 0.0 0.8 0.0 0.1 0.0 0.0 9.0 0.0 0.0 0.6 15.7 27 4
Niacin n/a 0.0 5.0 0.1 4.8 0.1 2.9 1.5 9.0 0.0 0.0 0.0 0.1 0.2 24 4
Pantothenic acid n/a 0.0 4.1 0.1 4.1 0.1 0.5 0.1 2.5 0.0 n/a 0.0 0.2 0.4 12 2
Phenylalanine n/a n/a 2.4 0.0 n/a 0.0 0.1 0.1 0.7 0.0 n/a 0.0 0.1 2.1 6 1
Phosphorus n/a 0.0 865.9 13.8 484.4 31.9 78.1 40.0 485.6 10.2 1.4 0.0 56.7 774.6 2,843 474
Phytosterols n/a n/a n/a n/a n/a 16.5 n/a n/a 42.6 n/a 1.1 0.0 0.0 n/a 60 10
Polyunsaturated Fat n/a 0.0 1.0 0.0 0.3 0.0 0.2 0.1 0.4 1.3 0.0 0.0 0.1 1.6 5 1
Potassium n/a 1.8 1,833.6 36.1 2,558.6 160.6 772.8 488.4 3,586.9 10.2 5.7 0.5 92.1 215.3 9,763 1,627
Proline n/a n/a 2.1 0.0 n/a 0.0 0.1 0.0 0.5 0.0 n/a 0.0 0.2 4.5 7 1
Protein n/a 0.0 49.5 0.6 8.2 1.2 3.2 2.1 17.2 0.4 0.1 0.0 2.0 40.3 125 21
Retinol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 285.8 0.0 0.0 18.9 435.6 740 123
Riboflavin n/a 0.0 0.4 0.0 0.3 0.0 0.2 0.1 0.3 0.0 0.0 0.0 0.1 0.6 2 0
Saturated Fat n/a 0.0 0.3 0.0 0.3 0.0 0.1 0.0 0.2 21.9 0.0 0.0 1.4 34.3 59 10
Selenium n/a 0.0 15.9 1.3 12.3 0.6 0.4 2.6 2.6 0.4 0.0 0.0 1.2 24.6 62 10
Serine n/a n/a 2.3 0.0 n/a 0.0 0.1 0.1 0.6 0.0 n/a 0.0 0.1 2.4 6 1
Sodium n/a 5.3 11.5 1.5 68.2 4.4 41.1 380.5 51.1 304.2 0.4 2,325.5 29.9 1,023.8 4,247 708
Starch n/a n/a n/a n/a n/a 0.0 n/a 0.1 131.5 n/a n/a n/a n/a n/a 132 22
Stigmasterol 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 0 0
Sucrose n/a n/a 2.8 n/a n/a 1.1 0.0 0.1 1.4 n/a n/a n/a n/a n/a 6 1
Sugar n/a 0.0 3.9 0.1 32.7 4.7 9.8 5.9 6.6 0.0 0.0 0.0 n/a 0.9 65 11
Theobromine n/a 0.0 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
Thiamin n/a 0.0 1.7 0.0 0.6 0.1 0.2 0.0 0.7 0.0 0.0 0.0 0.0 0.0 3 1
Threonine n/a n/a 1.8 0.0 n/a 0.0 0.2 0.1 0.6 0.0 0.0 0.0 0.1 1.4 4 1
Tocopherol, alpha n/a 0.0 0.9 0.0 10.2 0.0 2.8 2.1 0.1 1.0 0.1 0.0 n/a 0.5 18 3
Tocopherol, beta n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, delta n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma n/a n/a 8.1 n/a n/a 0.0 0.2 0.3 0.0 0.0 n/a n/a n/a n/a 9 1
Total Fat n/a 0.0 2.0 0.0 2.0 0.1 0.5 0.2 0.8 34.6 0.1 0.0 2.2 54.4 97 16
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.3 n/a n/a n/a n/a 1 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.4 n/a n/a n/a n/a 1 0
Tryptophan n/a n/a 0.4 0.0 n/a 0.0 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.5 1 0
Tyrosine n/a n/a 1.3 0.0 n/a 0.0 0.1 0.0 0.4 0.0 n/a 0.0 0.1 1.9 4 1
Valine n/a n/a 2.5 0.0 n/a 0.0 0.1 0.0 0.9 0.0 0.0 0.0 0.1 2.7 6 1
Vitamin A, IU n/a 0.0 74.9 0.8 0.0 2.2 481.0 734.5 17.0 1,064.6 26.6 0.0 84.2 1,684.8 4,171 695
Vitamin A, RAE n/a 0.0 3.8 0.0 0.0 0.0 24.7 36.6 0.0 291.4 1.3 0.0 20.1 447.5 825 138
Vitamin B-12 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.2 1.4 2 0
Vitamin B-6 n/a 0.0 1.0 0.1 0.6 0.1 0.5 0.1 2.5 0.0 0.0 0.0 0.0 0.1 5 1
Vitamin C n/a 0.0 8.4 2.8 116.0 8.1 38.2 10.5 167.8 0.0 0.4 0.0 0.9 0.0 353 59
Vitamin D n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 25.6 0.0 0.0 n/a 40.7 66 11
Water n/a 177.6 20.0 5.3 542.6 98.0 387.6 35.4 676.0 6.8 0.1 0.0 53.5 64.7 2,067 345
Zinc n/a 0.0 9.2 0.1 4.0 0.2 0.6 0.3 2.5 0.0 0.0 0.0 0.2 5.2 22 4

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