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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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 |
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.