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Nutritional Facts: Moroccan Vegetable Soup

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
2 (6g)
garlic cloves
1 bunch (30g)
fresh cilantro
2 (0g)
parsnips
2 (244g)
turnips
3 (183g)
carrots
8 cups (1,896g)
water
15 ounces (425g)
chickpeas
1 cup (192g)
dry lentils
28 ounces (794g)
crushed tomatoes
28 ounces (794g)
tomato puree
1/2 tablespoon (9g)
salt
1 teaspoon (2g)
ground cumin
2 teaspoons (4g)
ground turmeric
1/2 teaspoon (1g)
fresh ground black pepper
1 pinch (0g)
cayenne pepper
Total 1 serving
Alanine (g) 0.0 0.0 n/a n/a 0.1 0.2 n/a 0.9 2.1 0.4 0.4 0.0 n/a n/a 0.0 n/a 4 1
Alcohol (g) 0.0 0.0 0.0 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
Arginine (g) 0.0 0.0 n/a n/a 0.1 0.2 n/a 2.0 3.8 0.3 0.3 0.0 n/a n/a 0.0 n/a 7 1
Ash (g) 0.0 0.1 0.4 n/a 1.7 1.8 1.9 6.8 5.1 10.7 10.2 9.0 0.2 0.3 0.1 0.0 48 6
Aspartic acid (g) 0.0 0.0 n/a n/a 0.2 0.3 n/a 2.5 5.5 1.7 1.6 0.0 n/a n/a 0.0 n/a 12 1
Beta-sitosterol n/a n/a 0.6 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 1 0
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 0.3 10.9 20.1 n/a 73.2 60.4 56.9 136.1 107.5 269.9 142.9 2.2 19.6 8.1 5.1 0.2 913 114
Calories 238.7 8.9 6.9 n/a 68.3 75.0 0.0 506.1 677.8 254.0 301.7 0.0 7.9 15.6 2.9 0.4 2,164 271
Calories (kj) 998.7 37.4 28.5 n/a 285.5 316.6 0.0 2,113.6 2,835.8 1,063.7 1,254.3 0.0 32.9 65.2 12.1 1.5 9,046 1,131
Campesterol n/a 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 n/a 0 0
Carbohydrates (g) 0.0 2.0 1.1 n/a 15.7 17.5 0.0 96.2 115.4 57.9 71.3 0.0 0.9 2.9 0.7 0.1 382 48
Cholesterol (mg) 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 0.0 0.0 0 0
Copper (mg) 0.0 0.0 0.1 n/a 0.2 0.1 0.2 0.7 1.0 1.5 2.3 0.0 0.0 0.0 0.0 0.0 6 1
Cystine (g) 0.0 0.0 n/a n/a 0.0 0.2 n/a 0.3 0.6 0.2 0.1 0.0 n/a n/a 0.0 n/a 1 0
Dietary Fiber (g) 0.0 0.1 0.8 n/a 4.4 5.1 0.0 18.7 58.6 15.1 15.1 0.0 0.2 0.9 0.3 0.0 119 15
Folate (mcg) 0.0 0.2 18.6 n/a 36.6 34.8 0.0 284.9 919.7 103.2 87.3 0.0 0.2 1.7 0.2 0.1 1,488 186
Folate, DFE (mcg) 0.0 0.2 18.6 n/a 36.6 34.8 0.0 284.9 919.7 103.2 87.3 0.0 0.2 1.7 0.2 0.1 1,488 186
Folate, food (mcg) 0.0 0.2 18.6 n/a 36.6 34.8 0.0 284.9 919.7 103.2 87.3 0.0 0.2 1.7 0.2 0.1 1,488 186
Folic acid (mcg) 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 0.0 0.0 0 0
Fructose n/a n/a n/a n/a n/a 1.0 n/a n/a 0.5 n/a 18.9 n/a n/a 0.0 0.0 n/a 20 3
Galactose n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a n/a 1.1 n/a n/a 0.0 n/a 19.4 n/a n/a 0.0 0.0 n/a 21 3
Glutamic acid (g) 0.0 0.0 n/a n/a 0.3 0.7 n/a 3.7 7.7 4.5 5.2 0.0 n/a n/a 0.0 n/a 22 3
Glycine (g) 0.0 0.0 n/a n/a 0.1 0.1 n/a 0.9 2.0 0.3 0.2 0.0 n/a n/a 0.0 n/a 4 0
Histidine (g) 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.6 1.4 0.2 0.2 0.0 n/a n/a 0.0 n/a 2 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 n/a 0.0 n/a 0 0
Iron (mg) 0.2 0.1 0.5 n/a 0.7 0.5 0.0 5.7 14.5 10.3 14.1 0.0 1.4 1.8 0.1 0.0 50 6
Isoleucine (g) 0.0 0.0 n/a n/a 0.1 0.1 n/a 0.9 2.1 0.3 0.2 0.0 n/a n/a 0.0 n/a 4 0
Lactose n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0 0
Leucine (g) 0.0 0.0 n/a n/a 0.1 0.2 n/a 1.5 3.6 0.5 0.4 0.0 n/a n/a 0.0 n/a 6 1
Lysine (g) 0.0 0.0 n/a n/a 0.1 0.2 n/a 1.4 3.5 0.5 0.4 0.0 n/a n/a 0.0 n/a 6 1
Magnesium (mg) 0.0 1.5 7.8 n/a 26.8 22.0 19.0 123.3 234.2 158.8 182.6 0.1 7.7 8.5 2.0 0.2 794 99
Maltose n/a n/a n/a n/a n/a 0.0 n/a n/a 0.6 n/a 0.0 n/a n/a 0.0 0.0 n/a 1 0
Manganese (mg) 0.0 0.1 0.1 n/a 0.3 0.3 0.0 2.6 2.6 1.5 1.3 0.0 0.1 0.3 0.1 0.0 9 1
Methionine (g) 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.3 0.4 0.1 0.1 0.0 n/a n/a 0.0 n/a 1 0
Monounsaturated Fat (g) 19.7 0.0 0.1 n/a 0.0 0.0 0.0 1.1 0.4 0.3 0.2 0.0 0.3 0.1 0.0 0.0 22 3
Niacin (mg) 0.0 0.0 0.3 n/a 1.0 1.8 0.0 0.6 5.0 9.7 11.6 0.0 0.1 0.2 0.0 0.0 30 4
Pantothenic acid (mg) 0.0 0.0 0.2 n/a 0.5 0.5 0.0 1.3 4.1 2.2 3.5 0.0 n/a n/a 0.0 n/a 12 2
Phenylalanine (g) 0.0 0.0 n/a n/a 0.0 0.1 n/a 1.1 2.4 0.3 0.3 0.0 n/a n/a 0.0 n/a 4 1
Phosphorus (mg) 0.0 9.2 14.4 n/a 65.9 64.1 0.0 382.8 865.9 254.0 317.5 0.0 10.5 11.8 1.8 0.3 1,998 250
Phytosterols (mg) 59.7 n/a 1.5 n/a 17.1 n/a n/a n/a n/a n/a n/a 0.0 1.4 3.6 1.1 0.1 84 11
Polyunsaturated Fat (g) 2.8 0.0 0.0 n/a 0.1 0.2 0.0 2.2 1.0 0.9 0.7 0.0 0.1 0.1 0.0 0.0 8 1
Potassium (mg) 0.3 24.1 156.3 n/a 466.0 585.6 19.0 731.5 1,833.6 2,325.8 3,485.0 0.7 37.5 111.1 15.3 2.3 9,794 1,224
Proline (g) 0.0 0.0 n/a n/a 0.1 0.1 n/a 0.9 2.1 0.2 0.3 0.0 n/a n/a 0.0 n/a 4 0
Protein (g) 0.0 0.4 0.6 n/a 2.2 1.7 0.0 21.1 49.5 13.0 13.1 0.0 0.4 0.3 0.1 0.0 102 13
Retinol (mcg) 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 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.0 0.0 n/a 0.1 0.1 0.0 0.1 0.4 0.4 0.6 0.0 0.0 0.0 0.0 0.0 2 0
Saturated Fat (g) 3.7 0.0 0.0 n/a 0.0 0.1 0.0 0.5 0.3 0.3 0.2 0.0 0.0 0.1 0.0 0.0 5 1
Selenium (mcg) 0.0 0.9 0.3 n/a 1.7 0.2 0.0 11.9 15.9 4.8 5.6 0.0 0.1 0.2 0.1 0.0 42 5
Serine (g) 0.0 0.0 n/a n/a 0.1 0.1 n/a 1.1 2.3 0.3 0.3 0.0 n/a n/a 0.0 n/a 4 1
Sodium (mg) 0.5 1.0 13.8 n/a 163.5 126.3 56.9 1,271.6 11.5 1,047.8 222.3 3,488.2 3.5 1.7 0.2 0.0 6,409 801
Starch n/a n/a n/a n/a n/a 2.6 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 3 0
Stigmasterol n/a n/a 0.9 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 1 0
Sucrose n/a n/a n/a n/a n/a 6.6 n/a n/a 2.8 n/a 0.0 n/a n/a 0.1 0.0 n/a 9 1
Sugar (g) 0.0 0.1 0.3 n/a 9.3 8.7 0.0 n/a 3.9 n/a 38.3 0.0 0.0 0.1 0.0 0.0 61 8
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 0.0 n/a 0.1 0.1 0.0 0.1 1.7 0.6 0.2 0.0 0.0 0.0 0.0 0.0 3 0
Threonine (g) 0.0 0.0 n/a n/a 0.1 0.3 n/a 0.8 1.8 0.3 0.3 0.0 n/a n/a 0.0 n/a 4 0
Tocopherol, alpha (mg) 3.9 0.0 0.8 n/a 0.1 1.2 0.0 n/a 0.9 n/a 15.6 0.0 0.1 0.1 0.0 0.0 23 3
Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.2 n/a n/a n/a n/a 0.0 n/a n/a 8.1 n/a 1.9 n/a n/a 0.0 0.1 n/a 10 1
Total Fat (g) 27.0 0.0 0.2 n/a 0.2 0.4 0.0 4.8 2.0 2.2 1.7 0.0 0.5 0.4 0.0 0.0 40 5
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 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.2 0.4 0.1 0.1 0.0 n/a n/a 0.0 n/a 1 0
Tyrosine (g) 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.5 1.3 0.2 0.2 0.0 n/a n/a 0.0 n/a 2 0
Valine (g) 0.0 0.0 n/a n/a 0.1 0.1 n/a 0.9 2.5 0.3 0.3 0.0 n/a n/a 0.0 n/a 4 1
Vitamin A, IU (IU) 0.0 0.5 2,024.4 n/a 0.0 30,572.0 0.0 89.3 74.9 5,548.6 4,048.7 0.0 26.7 0.0 6.3 46.8 42,438 5,305
Vitamin A, RAE (mcg) 0.0 0.0 101.1 n/a 0.0 1,528.1 0.0 4.3 3.8 277.8 206.4 0.0 1.3 0.0 0.3 2.3 2,125 266
Vitamin B-12 (mcg) 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 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.1 0.0 n/a 0.2 0.3 0.0 2.0 1.0 1.2 1.0 0.0 0.0 0.1 0.0 0.0 6 1
Vitamin C (mg) 0.0 1.9 8.1 n/a 51.2 10.8 0.0 16.2 8.4 73.0 84.1 0.0 0.2 1.1 0.0 0.1 255 32
Vitamin D (IU) 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 0.0 0.0 0 0
Water (g) 0.0 3.5 27.7 n/a 224.2 161.6 1,894.1 296.4 20.0 710.0 697.6 0.0 0.2 0.5 0.1 0.0 4,036 504
Zinc (mg) 0.0 0.1 0.2 n/a 0.7 0.4 0.0 4.5 9.2 2.1 2.9 0.0 0.1 0.2 0.0 0.0 20 3

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