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Nutritional Facts: North African Vegetable Ragout

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.

  2 tablespoons (27g)
olive oil
1 large (150g)
yellow onions
2 (6g)
garlic cloves
2 (28g)
red jalapeno chiles
1 small (908g)
butternut squash
1 teaspoon (2g)
ground cumin
1/2 teaspoon (1g)
ground coriander
1/2 teaspoon (1g)
ground cinnamon
3 1/2 cups (840g)
chicken stock
14 ounces (397g)
tomatoes with juice
15 ounces (425g)
chickpeas
2 teaspoons (12g)
salt
3 cups (201g)
kale leaves
2 cups (346g)
couscous
Total 1 serving
Alanine (g) 0.0 0.0 0.0 n/a 0.4 n/a n/a 0.0 n/a 0.1 0.9 0.0 0.3 1.3 3 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Arginine (g) 0.0 0.2 0.0 n/a 0.5 n/a n/a 0.0 n/a 0.1 2.0 0.0 0.4 1.6 5 1
Ash (g) 0.0 0.5 0.1 0.1 7.3 0.2 0.1 0.0 5.3 3.2 6.8 12.0 3.1 2.1 41 10
Aspartic acid (g) 0.0 0.1 0.0 n/a 1.0 n/a n/a 0.0 n/a 0.6 2.5 0.0 0.6 1.8 7 2
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Calcium (mg) 0.3 34.5 10.9 3.4 435.8 19.6 6.4 13.1 25.2 123.0 136.1 2.9 271.4 83.0 1,165 291
Calories 238.7 60.0 8.9 8.1 408.6 7.9 2.7 3.2 302.4 67.5 506.1 0.0 100.5 1,301.0 3,016 754
Calories (kj) 998.7 249.0 37.4 33.3 1,707.0 32.9 11.2 13.5 1,268.4 285.8 2,113.6 0.0 418.1 5,442.6 12,612 3,153
Carbohydrates (g) 0.0 14.0 2.0 1.8 106.1 0.9 0.5 1.1 29.7 15.9 96.2 0.0 20.1 267.9 556 139
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 25.2 0.0 0.0 0.0 0.0 0.0 25 6
Copper (mg) 0.0 0.1 0.0 0.0 0.7 0.0 0.0 0.0 0.5 0.3 0.7 0.0 0.6 0.9 4 1
Cystine (g) 0.0 0.0 0.0 n/a 0.1 n/a n/a 0.0 n/a 0.0 0.3 0.0 0.1 1.2 2 0
Dietary Fiber (g) 0.0 2.6 0.1 0.8 18.2 0.2 0.4 0.7 0.0 4.0 18.7 0.0 4.0 17.3 67 17
Folate (mcg) 0.0 28.5 0.2 7.6 245.2 0.2 0.0 0.1 42.0 31.8 284.9 0.0 58.3 69.2 768 192
Folate, DFE (mcg) 0.0 28.5 0.2 7.6 245.2 0.2 0.0 0.1 42.0 31.8 284.9 0.0 58.3 69.2 768 192
Folate, food (mcg) 0.0 28.5 0.2 7.6 245.2 0.2 0.0 0.1 42.0 31.8 284.9 0.0 58.3 69.2 768 192
Folic acid (mcg) 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 0 0
Fructose n/a 1.9 n/a 0.7 9.0 n/a n/a 0.0 n/a 5.0 n/a n/a n/a n/a 17 4
Galactose n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a 3.0 n/a 0.4 9.0 n/a n/a 0.0 n/a 4.4 n/a n/a n/a n/a 17 4
Glutamic acid (g) 0.0 0.4 0.0 n/a 1.6 n/a n/a 0.0 n/a 1.9 3.7 0.0 0.8 15.9 24 6
Glycine (g) 0.0 0.0 0.0 n/a 0.3 n/a n/a 0.0 n/a 0.1 0.9 0.0 0.3 1.4 3 1
Histidine (g) 0.0 0.0 0.0 n/a 0.2 n/a n/a 0.0 n/a 0.1 0.6 0.0 0.1 0.9 2 0
Hydroxyproline 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 0 0
Iron (mg) 0.2 0.3 0.1 0.1 6.4 1.4 0.1 0.1 1.8 3.8 5.7 0.0 3.4 3.7 27 7
Isoleucine (g) 0.0 0.0 0.0 n/a 0.4 n/a n/a 0.0 n/a 0.1 0.9 0.0 0.4 1.7 3 1
Lactose n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 0.0 0.0 0.0 n/a 0.5 n/a n/a 0.0 n/a 0.1 1.5 0.0 0.5 3.0 6 1
Lysine (g) 0.0 0.1 0.0 n/a 0.3 n/a n/a 0.0 n/a 0.1 1.4 0.0 0.4 0.8 3 1
Magnesium (mg) 0.0 15.0 1.5 4.2 308.7 7.7 3.0 0.8 33.6 43.7 123.3 0.1 68.3 152.2 762 191
Maltose n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 0.0 0.2 0.1 0.0 1.8 0.1 0.0 0.2 n/a 0.3 2.6 0.0 1.6 2.7 10 2
Methionine (g) 0.0 0.0 0.0 n/a 0.1 n/a n/a 0.0 n/a 0.0 0.3 0.0 0.1 0.7 1 0
Monounsaturated Fat (g) 19.7 0.0 0.0 0.0 0.1 0.3 0.1 0.0 4.9 0.1 1.1 0.0 0.1 0.3 27 7
Niacin (mg) 0.0 0.2 0.0 0.4 10.9 0.1 0.0 0.0 13.3 2.8 0.6 0.0 2.0 12.1 42 11
Pantothenic acid (mg) 0.0 0.2 0.0 0.1 3.6 n/a n/a 0.0 n/a 0.5 1.3 0.0 0.2 4.3 10 3
Phenylalanine (g) 0.0 0.0 0.0 n/a 0.4 n/a n/a 0.0 n/a 0.1 1.1 0.0 0.3 2.1 4 1
Phosphorus (mg) 0.0 43.5 9.2 7.3 299.6 10.5 3.7 0.8 226.8 75.4 382.8 0.0 112.6 588.2 1,760 440
Phytosterols (mg) 59.7 22.5 n/a n/a n/a 1.4 0.4 0.3 n/a n/a n/a 0.0 n/a n/a 84 21
Polyunsaturated Fat (g) 2.8 0.0 0.0 0.0 0.4 0.1 0.0 0.0 1.8 0.2 2.2 0.0 0.7 0.9 9 2
Potassium (mg) 0.3 219.0 24.1 69.4 3,196.2 37.5 11.4 5.6 882.0 746.2 731.5 1.0 898.5 574.4 7,397 1,849
Proline (g) 0.0 0.0 0.0 n/a 0.3 n/a n/a 0.0 n/a 0.1 0.9 0.0 0.4 4.9 7 2
Protein (g) 0.0 1.7 0.4 0.3 9.1 0.4 0.1 0.1 21.2 3.1 21.1 0.0 6.6 44.1 108 27
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 8.4 0.0 0.0 0.0 0.0 0.0 8 2
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 0.7 0.2 0.1 0.0 0.3 0.3 2 0
Saturated Fat (g) 3.7 0.1 0.0 0.0 0.2 0.0 0.0 0.0 2.7 0.1 0.5 0.0 0.2 0.4 8 2
Selenium (mcg) 0.0 0.8 0.9 0.1 4.5 0.1 0.2 0.0 18.5 0.4 11.9 0.0 1.8 n/a 39 10
Serine (g) 0.0 0.0 0.0 n/a 0.4 n/a n/a 0.0 n/a 0.1 1.1 0.0 0.3 2.1 4 1
Sodium (mg) 0.5 6.0 1.0 0.8 36.3 3.5 0.3 0.1 1,201.2 567.6 1,271.6 4,651.0 86.4 34.6 7,861 1,965
Starch n/a 0.0 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
Sucrose n/a 1.5 n/a 0.0 2.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 4 1
Sugar (g) 0.0 6.4 0.1 1.2 20.0 0.0 n/a 0.0 13.3 9.4 n/a 0.0 n/a n/a 50 13
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Thiamin (mg) 0.0 0.1 0.0 0.0 0.9 0.0 0.0 0.0 0.3 0.2 0.1 0.0 0.2 0.6 2 1
Threonine (g) 0.0 0.0 0.0 n/a 0.3 n/a n/a 0.0 n/a 0.2 0.8 0.0 0.3 1.2 3 1
Tocopherol, alpha (mg) 3.9 0.0 0.0 1.0 13.1 0.1 n/a 0.0 0.3 2.7 n/a 0.0 n/a n/a 21 5
Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.2 0.0 n/a 0.0 n/a n/a n/a 0.1 n/a 0.2 n/a n/a n/a n/a 1 0
Total Fat (g) 27.0 0.2 0.0 0.1 0.9 0.5 0.2 0.0 10.1 0.5 4.8 0.0 1.4 2.2 48 12
Trans-monoenoic Fat n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 n/a 0.1 n/a n/a 0.0 n/a 0.0 0.2 0.0 0.1 0.6 1 0
Tyrosine (g) 0.0 0.0 0.0 n/a 0.3 n/a n/a 0.0 n/a 0.1 0.5 0.0 0.2 1.2 2 1
Valine (g) 0.0 0.0 0.0 n/a 0.4 n/a n/a 0.0 n/a 0.1 0.9 0.0 0.4 1.9 4 1
Vitamin A, IU (IU) 0.0 3.0 0.5 301.8 96,520.4 26.7 0.0 3.9 25.2 464.4 89.3 0.0 30,905.8 0.0 128,341 32,085
Vitamin A, RAE (mcg) 0.0 0.0 0.0 15.1 4,830.6 1.3 0.0 0.2 8.4 23.8 4.3 0.0 1,545.7 0.0 6,429 1,607
Vitamin B-12 (mcg) 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 0 0
Vitamin B-6 (mg) 0.0 0.2 0.1 0.1 1.4 0.0 n/a 0.0 0.5 0.4 2.0 0.0 0.5 0.4 6 1
Vitamin C (mg) 0.0 11.1 1.9 33.2 190.7 0.2 0.2 0.0 1.7 36.9 16.2 0.0 241.2 0.0 533 133
Vitamin D (IU) 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 0 0
Water (g) 0.0 133.7 3.5 25.7 784.6 0.2 0.1 0.1 774.1 374.2 296.4 0.0 169.8 29.6 2,592 648
Zinc (mg) 0.0 0.3 0.1 0.0 1.4 0.1 0.0 0.0 1.2 0.6 4.5 0.0 0.9 2.9 12 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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