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    Nutritional Facts: Snowy Weekend Cassoulet

    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.

      1/4 cup (48g)
    dried lentils
    1/4 cup (49g)
    dried split peas
    2 quarts (1,896g)
    water
    28 ounces (800g)
    tomatoes
    15 ounces (307g)
    black beans
    15 ounces (332g)
    great northern beans
    1/4 cup (46g)
    barley
    1 medium (110g)
    onions
    2 (80g)
    celery ribs
    1/2 large (82g)
    green bell peppers
    2 (6g)
    garlic cloves
    1/4 teaspoon (0g)
    thyme
    1 to taste (0g)
    red peppers
    2 (145g)
    chicken breast halves
    7 ounces (211g)
    smoked sausage
    1 cup (140g)
    lean ham
    Total 1 serving
    Alanine (g) 0.5 0.5 n/a 0.2 1.1 1.2 0.2 0.0 0.0 0.0 0.0 n/a n/a 1.7 3.0 1.7 10 1
    Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
    Arginine (g) 1.0 1.1 n/a 0.2 1.7 1.7 0.3 0.1 0.0 0.0 0.0 n/a n/a 1.9 3.1 1.8 13 2
    Ash (g) 1.3 1.3 1.9 4.0 3.5 3.8 1.1 0.4 0.6 0.4 0.1 0.0 n/a 1.5 6.5 5.6 32 4
    Aspartic acid (g) 1.4 1.4 n/a 1.1 3.3 3.3 0.4 0.1 0.1 0.2 0.0 n/a n/a 2.7 4.3 2.7 21 3
    Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
    Calcium (mg) 26.9 27.1 56.9 80.0 82.9 225.7 15.2 25.3 32.0 8.2 10.9 0.4 n/a 16.0 23.2 8.4 639 80
    Calories 169.4 167.9 0.0 144.0 405.4 391.6 162.8 44.0 12.8 16.4 8.9 0.1 n/a 249.4 646.4 190.4 2,610 326
    Calories (kj) 709.0 701.8 0.0 592.0 1,695.4 1,639.5 681.3 182.6 53.6 68.9 37.4 0.4 n/a 1,044.0 2,701.5 796.6 10,904 1,363
    Carbohydrates (g) 28.8 29.7 0.0 31.1 72.8 70.0 33.8 10.3 2.4 3.8 2.0 0.0 n/a 0.0 0.4 0.7 286 36
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 92.8 128.4 42.0 263 33
    Copper (mg) 0.2 0.4 0.2 0.5 0.6 0.8 0.2 0.0 0.0 0.1 0.0 0.0 n/a 0.1 0.4 0.1 4 0
    Cystine (g) 0.2 0.2 n/a 0.1 0.3 0.3 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.4 0.5 0.4 2 0
    Dietary Fiber (g) 14.6 12.6 0.0 9.6 26.7 23.2 8.0 1.9 1.3 1.4 0.1 0.0 n/a 0.0 0.0 0.0 99 12
    Folate (mcg) 229.9 134.9 0.0 120.0 457.6 338.5 8.7 20.9 28.8 8.2 0.2 0.0 n/a 5.8 2.1 7.0 1,363 170
    Folate, DFE (mcg) 229.9 134.9 0.0 120.0 457.6 338.5 8.7 20.9 28.8 8.2 0.2 0.0 n/a 5.8 2.1 7.0 1,363 170
    Folate, food (mcg) 229.9 134.9 0.0 120.0 457.6 338.5 8.7 20.9 28.8 8.2 0.2 0.0 n/a 5.8 2.1 7.0 1,363 170
    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 n/a 0.0 0.0 0.0 0 0
    Fructose (g) 0.1 n/a n/a 11.0 n/a n/a n/a 1.4 0.4 0.9 n/a n/a n/a n/a 0.0 n/a 14 2
    Galactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.5 0.0 n/a n/a n/a n/a 0.0 n/a 1 0
    Glucose (dextrose) (g) 0.0 n/a n/a 10.0 n/a n/a n/a 2.2 0.4 1.0 n/a n/a n/a n/a 1.5 n/a 15 2
    Glutamic acid (g) 1.9 2.1 n/a 3.4 4.1 4.2 1.5 0.3 0.1 0.2 0.0 n/a n/a 4.5 7.0 4.4 34 4
    Glycine (g) 0.5 0.5 n/a 0.2 1.1 1.1 0.2 0.0 0.0 0.0 0.0 n/a n/a 1.8 3.3 1.5 10 1
    Histidine (g) 0.3 0.3 n/a 0.1 0.8 0.8 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.9 1.5 1.2 6 1
    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 n/a 0.4 n/a 0 0
    Iron (mg) 3.6 2.2 0.0 2.2 6.5 7.1 1.7 0.2 0.2 0.3 0.1 0.0 n/a 1.1 1.2 1.3 28 3
    Isoleucine (g) 0.5 0.5 n/a 0.1 1.2 1.2 0.2 0.0 0.0 0.0 0.0 0.0 n/a 1.5 2.0 1.3 9 1
    Lactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
    Leucine (g) 0.9 0.9 n/a 0.2 2.2 2.2 0.4 0.0 0.0 0.0 0.0 0.0 n/a 2.2 3.6 2.3 15 2
    Lysine (g) 0.9 0.9 n/a 0.2 1.9 1.9 0.2 0.0 0.0 0.0 0.0 0.0 n/a 2.5 3.7 2.5 15 2
    Magnesium (mg) 58.6 56.6 19.0 88.0 215.0 165.9 61.2 11.0 8.8 8.2 1.5 0.2 n/a 36.3 23.2 29.4 783 98
    Maltose (g) 0.1 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
    Manganese (mg) 0.6 0.7 0.0 0.9 1.4 1.7 0.9 0.1 0.1 0.1 0.1 0.0 n/a 0.0 0.0 0.0 7 1
    Methionine (g) 0.1 0.1 n/a 0.0 0.4 0.4 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.8 1.3 0.8 4 1
    Monounsaturated Fat (g) 0.1 0.1 0.0 0.2 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 5.5 23.6 3.5 33 4
    Niacin (mg) 1.3 1.4 0.0 4.8 1.6 2.3 2.1 0.1 0.3 0.4 0.0 0.0 n/a 14.4 5.9 6.8 41 5
    Pantothenic acid (mg) 1.0 0.9 0.0 0.7 0.7 0.9 0.1 0.1 0.2 0.1 0.0 0.0 n/a 1.2 1.1 0.8 8 1
    Phenylalanine (g) 0.6 0.6 n/a 0.2 1.5 1.5 0.3 0.0 0.0 0.1 0.0 n/a n/a 1.2 1.8 1.1 9 1
    Phosphorus (mg) 216.5 180.3 0.0 192.0 430.0 547.6 121.4 31.9 19.2 16.4 9.2 0.1 n/a 252.3 330.6 292.6 2,640 330
    Phytosterols n/a 66.5 n/a 56.0 n/a n/a n/a 16.5 4.8 7.4 n/a n/a n/a n/a n/a 0.0 151 19
    Polyunsaturated Fat (g) 0.2 0.2 0.0 0.7 0.7 0.6 0.5 0.0 0.1 0.1 0.0 0.0 n/a 2.8 7.6 0.6 14 2
    Potassium (mg) 458.4 483.1 19.0 1,896.0 1,090.4 1,297.6 207.9 160.6 208.0 143.5 24.1 0.6 n/a 319.0 1,017.0 487.2 7,812 977
    Proline (g) 0.5 0.5 n/a 0.1 1.2 1.2 0.7 0.0 0.0 0.0 0.0 n/a n/a 1.4 2.4 1.3 9 1
    Protein (g) 12.4 12.1 0.0 7.0 27.2 27.6 5.7 1.2 0.6 0.7 0.4 0.0 n/a 30.2 25.2 29.6 180 23
    Retinol (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 n/a 34.8 0.0 0.0 35 4
    Riboflavin (mg) 0.1 0.1 0.0 0.2 0.2 0.2 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.4 0.3 2 0
    Saturated Fat (g) 0.1 0.1 0.0 0.2 0.4 0.5 0.2 0.0 0.0 0.0 0.0 0.0 n/a 3.9 19.6 2.2 27 3
    Selenium (mcg) 4.0 0.8 0.0 0.0 3.7 13.6 17.3 0.6 0.3 0.0 0.9 n/a n/a 24.1 38.5 24.4 128 16
    Serine (g) 0.6 0.5 n/a 0.2 1.5 1.5 0.2 0.0 0.0 0.0 0.0 n/a n/a 1.1 1.9 1.2 9 1
    Sodium (mg) 2.9 7.4 56.9 40.0 3.1 6.6 5.5 4.4 64.0 2.5 1.0 0.0 n/a 91.4 1,741.3 1,589.0 3,616 452
    Starch n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
    Sucrose (g) 0.7 n/a n/a 0.0 n/a n/a n/a 1.1 0.1 0.1 n/a n/a n/a n/a 0.5 n/a 2 0
    Sugar (g) 1.0 3.9 0.0 21.0 n/a n/a 0.4 4.7 1.5 2.0 0.1 n/a n/a 0.0 2.0 n/a 36 5
    Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
    Thiamin (mg) 0.4 0.4 0.0 0.3 0.7 0.5 0.3 0.1 0.0 0.0 0.0 0.0 n/a 0.1 0.4 1.4 5 1
    Threonine (g) 0.4 0.4 n/a 0.2 1.1 1.2 0.2 0.0 0.0 0.0 0.0 0.0 n/a 1.3 2.0 1.3 8 1
    Tocopherol, alpha (mg) 0.2 0.0 0.0 4.3 n/a n/a 0.3 0.0 0.2 0.3 0.0 n/a n/a 0.4 0.5 n/a 6 1
    Tocopherol, beta (mg) 0.0 0.0 n/a 0.1 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 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 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
    Tocopherol, gamma (mg) 2.0 1.0 n/a 1.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.1 n/a n/a 4 1
    Total Fat (g) 0.5 0.6 0.0 1.6 1.7 1.5 1.1 0.1 0.1 0.1 0.0 0.0 n/a 13.4 59.4 6.8 87 11
    Trans-monoenoic Fat 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 0.3 n/a 0 0
    TransFatty acids 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 0.5 n/a 1 0
    Tryptophan (g) 0.1 0.1 n/a 0.0 0.3 0.3 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.3 0.5 0.3 2 0
    Tyrosine (g) 0.3 0.4 n/a 0.1 0.8 0.8 0.2 0.0 0.0 0.0 0.0 n/a n/a 1.0 1.5 1.0 6 1
    Valine (g) 0.6 0.6 n/a 0.1 1.4 1.4 0.3 0.0 0.0 0.0 0.0 0.0 n/a 1.5 2.2 1.3 10 1
    Vitamin A, IU (IU) 18.7 73.4 0.0 6,664.0 18.4 3.3 10.1 2.2 359.2 303.4 0.5 4.8 n/a 120.4 0.0 0.0 7,578 947
    Vitamin A, RAE (mcg) 1.0 3.4 0.0 336.0 0.0 0.0 0.5 0.0 17.6 14.8 0.0 0.2 n/a 34.8 0.0 0.0 408 51
    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 n/a 0.5 1.4 1.0 3 0
    Vitamin B-6 (mg) 0.3 0.1 0.0 0.6 0.2 0.4 0.1 0.1 0.1 0.2 0.1 0.0 n/a 0.8 0.4 0.6 4 0
    Vitamin C (mg) 2.1 0.9 0.0 109.6 0.0 4.3 0.0 8.1 2.5 65.9 1.9 0.2 n/a 0.0 0.0 0.0 195 24
    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 n/a 23.2 90.5 n/a 114 14
    Water (g) 5.0 5.6 1,894.1 756.2 201.9 229.0 4.3 98.0 76.3 77.0 3.5 0.1 n/a 100.7 118.9 97.2 3,668 458
    Zinc (mg) 2.3 1.5 0.0 1.4 3.4 2.9 1.3 0.2 0.1 0.1 0.1 0.0 n/a 1.2 2.8 3.1 20 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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