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 tablespoon (14g) extra virgin olive oil |
1 medium (110g) onions |
4 (12g) garlic cloves |
1 tablespoon (6g) gingerroot |
1 1/2 teaspoons (26g) garam masala |
1 1/2 teaspoons (3g) curry powder |
1 (14g) jalapeno peppers |
4 cups (0g) vegetable broth |
2 lbs (908g) sweet potatoes |
1 1/2 cups (288g) dried lentils |
1 (0g) bay leaves |
1 lb (454g) swiss chard |
1 teaspoon (6g) kosher salt |
1/2 teaspoon (1g) black pepper |
1/3 cup (5g) cilantro |
1 (0g) limes, zest of |
1/2 (22g) limes, juice of |
1/4 cup (25g) scallions |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.7 | 3.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 4 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.5 | 5.7 | n/a | 0.5 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 7 | 1 |
| Ash (g) | 0.0 | 0.4 | 0.2 | 0.0 | n/a | 0.2 | 0.1 | n/a | 9.0 | 7.7 | 0.0 | 7.3 | 6.0 | 0.1 | 0.1 | n/a | 0.1 | 0.2 | 31 | 5 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 3.5 | 8.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 12 | 2 |
| 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 | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.1 | 25.3 | 21.7 | 1.0 | n/a | 14.3 | 1.7 | n/a | 272.4 | 161.3 | 0.5 | 231.5 | 1.4 | 5.1 | 3.6 | n/a | 3.1 | 18.0 | 761 | 127 |
| Calories | 119.3 | 44.0 | 17.9 | 4.8 | n/a | 9.8 | 4.1 | n/a | 780.9 | 1,016.6 | 0.2 | 86.3 | 0.0 | 2.9 | 1.2 | n/a | 5.5 | 8.0 | 2,101 | 350 |
| Calories (kj) | 499.4 | 182.6 | 74.8 | 20.0 | n/a | 40.8 | 16.7 | n/a | 3,259.7 | 4,253.8 | 0.8 | 358.7 | 0.0 | 12.1 | 5.1 | n/a | 22.9 | 33.8 | 8,781 | 1,463 |
| 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 | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 10.3 | 4.0 | 1.1 | n/a | 1.7 | 0.9 | n/a | 182.7 | 173.0 | 0.0 | 17.0 | 0.0 | 0.7 | 0.2 | n/a | 1.9 | 1.8 | 395 | 66 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 1.4 | 1.5 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 4 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 1.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 0.3 | 0.1 | n/a | 1.0 | 0.4 | n/a | 27.2 | 87.8 | 0.0 | 7.3 | 0.0 | 0.3 | 0.1 | n/a | 0.1 | 0.7 | 127 | 21 |
| Folate (mcg) | 0.0 | 20.9 | 0.4 | 0.7 | n/a | 4.6 | 3.8 | n/a | 99.9 | 1,379.5 | 0.1 | 63.6 | 0.0 | 0.2 | 3.3 | n/a | 2.2 | 16.0 | 1,595 | 266 |
| Folate, DFE (mcg) | 0.0 | 20.9 | 0.4 | 0.7 | n/a | 4.6 | 3.8 | n/a | 99.9 | 1,379.5 | 0.1 | 63.6 | 0.0 | 0.2 | 3.3 | n/a | 2.2 | 16.0 | 1,595 | 266 |
| Folate, food (mcg) | 0.0 | 20.9 | 0.4 | 0.7 | n/a | 4.6 | 3.8 | n/a | 99.9 | 1,379.5 | 0.1 | 63.6 | 0.0 | 0.2 | 3.3 | n/a | 2.2 | 16.0 | 1,595 | 266 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 1.4 | n/a | n/a | n/a | 0.0 | 0.4 | n/a | 6.4 | 0.8 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 9 | 2 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 8.7 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 11 | 2 |
| Glutamic acid (g) | 0.0 | 0.3 | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 1.4 | 11.5 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 13 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.6 | 3.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 4 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.3 | 2.1 | n/a | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 3 | 0 |
| Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.2 | 0.2 | 0.0 | n/a | 0.9 | 0.0 | n/a | 5.5 | 21.7 | 0.0 | 8.2 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.4 | 38 | 6 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.5 | 3.2 | n/a | 0.7 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 4 | 1 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.8 | 5.4 | n/a | 0.6 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 7 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.6 | 5.2 | n/a | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 6 | 1 |
| Magnesium (mg) | 0.0 | 11.0 | 3.0 | 2.6 | n/a | 7.6 | 2.1 | n/a | 227.0 | 351.4 | 0.1 | 367.7 | 0.1 | 2.0 | 1.4 | n/a | 1.8 | 5.0 | 983 | 164 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.9 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.1 | 0.0 | n/a | 2.3 | 3.8 | 0.0 | 1.7 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 9 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.3 | 0.6 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 11 | 2 |
| Niacin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 0.2 | n/a | 5.1 | 7.5 | 0.0 | 1.8 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 15 | 3 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | 7.3 | 6.2 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 15 | 2 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.8 | 3.7 | n/a | 0.5 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 5 | 1 |
| Phosphorus (mg) | 0.0 | 31.9 | 18.4 | 2.0 | n/a | 10.5 | 3.6 | n/a | 426.8 | 1,298.9 | 0.1 | 208.8 | 0.0 | 1.8 | 2.6 | n/a | 3.1 | 9.3 | 2,018 | 336 |
| Phytosterols (mg) | 29.8 | 16.5 | n/a | 0.9 | n/a | 2.2 | n/a | n/a | 109.0 | n/a | n/a | n/a | 0.0 | 1.1 | 0.3 | n/a | n/a | n/a | 160 | 27 |
| Polyunsaturated Fat (g) | 1.4 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.1 | 1.5 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 4 | 1 |
| Potassium (mg) | 0.1 | 160.6 | 48.1 | 24.9 | n/a | 46.3 | 34.7 | n/a | 3,060.0 | 2,750.4 | 0.3 | 1,720.7 | 0.5 | 15.3 | 27.8 | n/a | 25.7 | 69.0 | 7,984 | 1,331 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.5 | 3.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 4 | 1 |
| Protein (g) | 0.0 | 1.2 | 0.8 | 0.1 | n/a | 0.4 | 0.1 | n/a | 14.3 | 74.3 | 0.0 | 8.2 | 0.0 | 0.1 | 0.1 | n/a | 0.1 | 0.5 | 100 | 17 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.6 | 0.6 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 1.9 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.2 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 3 | 0 |
| Selenium (mcg) | 0.0 | 0.6 | 1.7 | 0.0 | n/a | 0.5 | 0.1 | n/a | 5.4 | 23.9 | 0.0 | 4.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.2 | 37 | 6 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.8 | 3.4 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 4 | 1 |
| Sodium (mg) | 0.3 | 4.4 | 2.0 | 0.8 | n/a | 1.6 | 0.4 | n/a | 499.4 | 17.3 | 0.0 | 967.0 | 2,325.5 | 0.2 | 2.5 | n/a | 0.4 | 4.0 | 3,826 | 638 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 114.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 115 | 19 |
| 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 | 0.2 | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 1.1 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 22.9 | 4.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 28 | 5 |
| Sugar (g) | 0.0 | 4.7 | 0.1 | 0.1 | n/a | 0.1 | 0.6 | n/a | 38.0 | 5.8 | n/a | 5.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.6 | 55 | 9 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.7 | 2.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 4 | 1 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.8 | 2.7 | n/a | 0.4 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 4 | 1 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | 0.5 | n/a | 2.4 | 1.4 | n/a | 8.6 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 16 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 12.2 | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 12 | 2 |
| Total Fat (g) | 13.5 | 0.1 | 0.1 | 0.0 | n/a | 0.4 | 0.1 | n/a | 0.5 | 3.1 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 19 | 3 |
| Trans-monoenoic Fat | 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 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | 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 | 0.0 | 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 | 0.3 | 0.7 | n/a | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.3 | 2.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.8 | 3.7 | n/a | 0.5 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | 1.1 | 0.0 | n/a | 29.6 | 150.9 | n/a | 128,818.0 | 112.3 | 3.7 | 27,766.6 | 0.0 | 6.3 | 359.5 | n/a | 11.0 | 249.3 | 157,510 | 26,252 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.5 | 7.6 | n/a | 6,437.7 | 5.8 | 0.2 | 1,389.2 | 0.0 | 0.3 | 18.0 | n/a | 0.4 | 12.5 | 7,873 | 1,312 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | n/a | 1.9 | 1.6 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 4 | 1 |
| Vitamin C (mg) | 0.0 | 8.1 | 3.7 | 0.3 | n/a | 0.3 | 16.6 | n/a | 21.8 | 12.7 | 0.0 | 136.2 | 0.0 | 0.0 | 1.4 | n/a | 6.6 | 4.7 | 213 | 35 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 0.0 | 98.0 | 7.0 | 4.7 | n/a | 0.3 | 12.8 | n/a | 701.7 | 30.0 | 0.0 | 420.7 | 0.0 | 0.1 | 4.9 | n/a | 20.0 | 22.5 | 1,323 | 220 |
| Zinc (mg) | 0.0 | 0.2 | 0.1 | 0.0 | n/a | 0.1 | 0.0 | n/a | 2.7 | 13.8 | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 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.
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