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) olive oil |
1 (110g) onions |
3 cups (0g) vegetable broth |
2 (122g) carrots |
1 (130g) sweet potatoes |
1 (196g) zucchini |
1 (119g) red bell peppers |
1 (122g) turnips |
15 ounces (425g) garbanzo beans |
15 ounces (429g) tomato sauce |
1/4 teaspoon (1g) cinnamon |
1/2 teaspoon (1g) ground turmeric |
1 pinch (0g) saffron |
1 pinch (0g) curry powder |
2 cups (346g) couscous |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.9 | 0.2 | 0.0 | n/a | n/a | n/a | 1.3 | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 2.0 | 0.1 | 0.0 | n/a | n/a | n/a | 1.6 | 4 | 1 |
| Ash (g) | 0.0 | 0.4 | n/a | 1.2 | 1.3 | 1.1 | 0.6 | 0.9 | 6.8 | 8.6 | 0.0 | 0.1 | 0.0 | 0.0 | 2.1 | 23 | 3 |
| Aspartic acid (g) | 0.0 | 0.1 | n/a | 0.2 | 0.5 | 0.3 | 0.3 | 0.1 | 2.5 | 0.9 | 0.0 | n/a | n/a | n/a | 1.8 | 7 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.1 | 25.3 | n/a | 40.3 | 39.0 | 31.4 | 8.3 | 36.6 | 136.1 | 55.7 | 6.5 | 2.0 | 0.2 | 0.5 | 83.0 | 465 | 58 |
| Calories | 119.3 | 44.0 | n/a | 50.0 | 111.8 | 33.3 | 36.9 | 34.2 | 506.1 | 102.9 | 1.6 | 3.9 | 0.5 | 0.3 | 1,301.0 | 2,346 | 293 |
| Calories (kj) | 499.4 | 182.6 | n/a | 211.1 | 466.7 | 137.2 | 153.5 | 142.7 | 2,113.6 | 428.6 | 6.8 | 16.3 | 2.3 | 1.5 | 5,442.6 | 9,805 | 1,226 |
| Carbohydrates (g) | 0.0 | 10.3 | n/a | 11.7 | 26.2 | 6.1 | 7.2 | 7.8 | 96.2 | 23.1 | 0.5 | 0.7 | 0.1 | 0.1 | 267.9 | 458 | 57 |
| Cholesterol (mg) | 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 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.7 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 3 | 0 |
| Cystine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | n/a | n/a | 1.2 | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | n/a | 3.4 | 3.9 | 2.0 | 2.5 | 2.2 | 18.7 | 6.4 | 0.3 | 0.2 | 0.0 | 0.0 | 17.3 | 59 | 7 |
| Folate (mcg) | 0.0 | 20.9 | n/a | 23.2 | 14.3 | 47.0 | 54.7 | 18.3 | 284.9 | 47.1 | 0.0 | 0.4 | 0.2 | 0.2 | 69.2 | 581 | 73 |
| Folate, DFE (mcg) | 0.0 | 20.9 | n/a | 23.2 | 14.3 | 47.0 | 54.7 | 18.3 | 284.9 | 47.1 | 0.0 | 0.4 | 0.2 | 0.2 | 69.2 | 581 | 73 |
| Folate, food (mcg) | 0.0 | 20.9 | n/a | 23.2 | 14.3 | 47.0 | 54.7 | 18.3 | 284.9 | 47.1 | 0.0 | 0.4 | 0.2 | 0.2 | 69.2 | 581 | 73 |
| Folic acid (mcg) | 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 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 1.4 | n/a | 0.7 | 0.9 | 2.7 | 2.7 | n/a | n/a | 7.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 16 | 2 |
| Galactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | n/a | 0.7 | 1.2 | 2.1 | 2.3 | n/a | n/a | 10.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 19 | 2 |
| Glutamic acid (g) | 0.0 | 0.3 | n/a | 0.4 | 0.2 | 0.3 | 0.3 | 0.2 | 3.7 | 2.8 | 0.0 | n/a | n/a | n/a | 15.9 | 24 | 3 |
| Glycine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | n/a | n/a | n/a | 1.4 | 3 | 0 |
| Histidine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | n/a | n/a | n/a | 0.9 | 2 | 0 |
| Hydroxyproline | 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 | n/a | 0.4 | 0.8 | 0.7 | 0.5 | 0.4 | 5.7 | 4.4 | 0.1 | 0.5 | 0.0 | 0.0 | 3.7 | 17 | 2 |
| Isoleucine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | n/a | n/a | n/a | 1.7 | 3 | 0 |
| Lactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 1.5 | 0.2 | 0.0 | n/a | n/a | n/a | 3.0 | 5 | 1 |
| Lysine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 1.4 | 0.2 | 0.0 | n/a | n/a | n/a | 0.8 | 3 | 0 |
| Magnesium (mg) | 0.0 | 11.0 | n/a | 14.6 | 32.5 | 35.3 | 14.3 | 13.4 | 123.3 | 68.6 | 0.4 | 2.1 | 0.5 | 0.3 | 152.2 | 469 | 59 |
| Maltose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.1 | n/a | 0.2 | 0.3 | 0.3 | 0.1 | 0.2 | 2.6 | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | 2.7 | 7 | 1 |
| Methionine (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 0.7 | 1 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 11 | 1 |
| Niacin (mg) | 0.0 | 0.1 | n/a | 1.2 | 0.7 | 0.9 | 1.2 | 0.5 | 0.6 | 4.2 | 0.0 | 0.1 | 0.0 | 0.0 | 12.1 | 22 | 3 |
| Pantothenic acid (mg) | 0.0 | 0.1 | n/a | 0.3 | 1.0 | 0.4 | 0.4 | 0.2 | 1.3 | 1.3 | 0.0 | n/a | n/a | n/a | 4.3 | 9 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 1.1 | 0.2 | 0.0 | n/a | n/a | n/a | 2.1 | 4 | 0 |
| Phosphorus (mg) | 0.0 | 31.9 | n/a | 42.7 | 61.1 | 74.5 | 30.9 | 32.9 | 382.8 | 111.4 | 0.4 | 2.9 | 0.4 | 0.4 | 588.2 | 1,361 | 170 |
| Phytosterols (mg) | 29.8 | 16.5 | n/a | n/a | 15.6 | n/a | n/a | 8.5 | n/a | n/a | 0.2 | 0.9 | n/a | 0.1 | n/a | 72 | 9 |
| Polyunsaturated Fat (g) | 1.4 | 0.0 | n/a | 0.1 | 0.0 | 0.2 | 0.1 | 0.1 | 2.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 5 | 1 |
| Potassium (mg) | 0.1 | 160.6 | n/a | 390.4 | 438.1 | 511.6 | 251.1 | 233.0 | 731.5 | 1,418.6 | 2.8 | 27.8 | 3.0 | 1.7 | 574.4 | 4,745 | 593 |
| Proline (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | n/a | n/a | n/a | 4.9 | 6 | 1 |
| Protein (g) | 0.0 | 1.2 | n/a | 1.1 | 2.0 | 2.4 | 1.2 | 1.1 | 21.1 | 5.7 | 0.0 | 0.1 | 0.0 | 0.0 | 44.1 | 80 | 10 |
| Retinol (mcg) | 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 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 1 | 0 |
| Saturated Fat (g) | 1.9 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 3 | 0 |
| Selenium (mcg) | 0.0 | 0.6 | n/a | 0.1 | 0.8 | 0.4 | 0.1 | 0.9 | 11.9 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 16 | 2 |
| Serine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 1.1 | 0.2 | 0.0 | n/a | n/a | n/a | 2.1 | 4 | 0 |
| Sodium (mg) | 0.3 | 4.4 | n/a | 84.2 | 71.5 | 15.7 | 4.8 | 81.7 | 1,271.6 | 2,245.7 | 0.1 | 0.4 | 0.3 | 0.1 | 34.6 | 3,815 | 477 |
| Starch | n/a | 0.0 | n/a | 1.7 | 16.4 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 18 | 2 |
| Sucrose | n/a | 1.1 | n/a | 4.4 | 3.3 | 0.1 | 0.0 | n/a | n/a | 1.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 10 | 1 |
| Sugar (g) | 0.0 | 4.7 | n/a | 5.8 | 5.4 | 4.9 | 5.0 | 4.6 | n/a | 18.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 49 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | n/a | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.8 | 0.2 | 0.0 | n/a | n/a | n/a | 1.2 | 3 | 0 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | n/a | 0.8 | 0.3 | 0.2 | 1.9 | 0.0 | n/a | 6.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 11 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 0.4 | 0.1 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Total Fat (g) | 13.5 | 0.1 | n/a | 0.3 | 0.1 | 0.6 | 0.4 | 0.1 | 4.8 | 0.8 | 0.0 | 0.1 | 0.0 | 0.0 | 2.2 | 23 | 3 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | 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 | 0.0 | n/a | 0.0 | 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.6 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | n/a | n/a | n/a | 1.2 | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.9 | 0.1 | 0.0 | n/a | n/a | n/a | 1.9 | 3 | 0 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | n/a | 20,381.3 | 18,443.1 | 392.0 | 3,725.9 | 0.0 | 89.3 | 1,855.7 | 1.9 | 0.0 | 0.9 | 1.1 | 0.0 | 44,893 | 5,612 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | n/a | 1,018.7 | 921.7 | 19.6 | 186.8 | 0.0 | 4.3 | 94.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 2,246 | 281 |
| Vitamin B-12 (mcg) | 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 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | n/a | 0.2 | 0.3 | 0.3 | 0.3 | 0.1 | 2.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 4 | 1 |
| Vitamin C (mg) | 0.0 | 8.1 | n/a | 7.2 | 3.1 | 35.1 | 152.0 | 25.6 | 16.2 | 30.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 278 | 35 |
| Vitamin D (IU) | 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 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 0.0 | 98.0 | n/a | 107.7 | 100.5 | 185.8 | 109.7 | 112.1 | 296.4 | 390.5 | 0.1 | 0.1 | 0.0 | 0.0 | 29.6 | 1,431 | 179 |
| Zinc (mg) | 0.0 | 0.2 | n/a | 0.3 | 0.4 | 0.6 | 0.3 | 0.3 | 4.5 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | 10 | 1 |
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.