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Nutritional Facts: Veggie Shepherd Pie With Polenta

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 teaspoons (9g)
olive oil
1 (110g)
brown onions
3 (183g)
carrots
1 (119g)
red peppers
1 teaspoon (1g)
dried oregano
2 (6g)
garlic cloves
1 teaspoon (2g)
red pepper flakes
400 g (396g)
diced tomatoes
1/2 cup (120g)
beef broth
1/3 cup (14g)
fresh basil
100 g (100g)
spinach
400 g (400g)
borlotti beans
2 cups (492g)
skim milk
3/4 cup (92g)
polenta
1 teaspoon (2g)
lemon zest
1/4 cup (25g)
parmesan cheese
Total 1 serving
Alanine (g) 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.1 1.6 0.7 0.6 n/a 0.3 4 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Arginine (g) 0.0 0.1 0.2 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.2 2.3 0.7 0.4 n/a 0.4 4 1
Ash (g) 0.0 0.4 1.8 0.6 0.1 0.1 0.1 2.0 1.3 0.2 1.7 4.4 4.3 1.0 0.0 2.0 20 5
Aspartic acid (g) 0.0 0.1 0.3 0.3 0.0 0.0 n/a 0.5 n/a 0.0 0.2 4.5 1.5 0.5 n/a 0.7 9 2
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Calcium (mg) 0.1 25.3 60.4 8.3 16.0 10.9 2.7 39.6 7.2 25.5 99.0 200.0 703.6 5.5 2.7 277.3 1,484 371
Calories 79.6 44.0 75.0 36.9 2.7 8.9 5.7 71.3 8.4 3.3 23.0 544.0 201.7 331.2 0.9 107.8 1,544 386
Calories (kj) 332.9 182.6 316.6 153.5 11.1 37.4 24.0 293.0 34.8 13.5 97.0 2,276.1 836.4 1,386.2 3.9 451.3 6,450 1,613
Carbohydrates (g) 0.0 10.3 17.5 7.2 0.7 2.0 1.0 15.4 0.0 0.4 3.6 97.8 27.4 70.4 0.3 1.0 255 64
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 9.8 0.0 0.0 22.0 32 8
Copper (mg) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.2 0.0 0.1 0.1 0.9 0.1 0.2 0.0 0.1 2 0
Cystine (g) 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.4 0.2 0.1 n/a 0.0 1 0
Dietary Fiber (g) 0.0 1.9 5.1 2.5 0.4 0.1 0.5 4.8 0.0 0.2 2.2 40.0 0.0 6.7 0.2 0.0 65 16
Folate (mcg) 0.0 20.9 34.8 54.7 2.4 0.2 1.9 59.4 2.4 9.8 194.0 828.0 29.5 22.9 0.3 2.5 1,264 316
Folate, DFE (mcg) 0.0 20.9 34.8 54.7 2.4 0.2 1.9 59.4 2.4 9.8 194.0 828.0 29.5 22.9 0.3 2.5 1,264 316
Folate, food (mcg) 0.0 20.9 34.8 54.7 2.4 0.2 1.9 59.4 2.4 9.8 194.0 828.0 29.5 22.9 0.3 2.5 1,264 316
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 0.0 0 0
Fructose n/a 1.4 1.0 2.7 0.0 n/a n/a 5.4 n/a 0.0 0.2 n/a n/a n/a n/a 0.0 11 3
Galactose n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.1 n/a n/a n/a n/a 0.0 0 0
Glucose (dextrose) n/a 2.2 1.1 2.3 0.0 n/a n/a 5.0 n/a 0.0 0.1 n/a n/a n/a n/a 0.0 11 3
Glutamic acid (g) 0.0 0.3 0.7 0.3 0.0 0.0 n/a 1.7 n/a 0.0 0.3 5.7 4.1 1.4 n/a 2.2 17 4
Glycine (g) 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.1 1.5 0.4 0.3 n/a 0.2 3 1
Histidine (g) 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.1 1.0 0.5 0.2 n/a 0.3 2 1
Hydroxyproline 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 n/a n/a n/a 0 0
Iron (mg) 0.1 0.2 0.5 0.5 0.4 0.1 0.1 1.1 0.2 0.5 2.7 8.4 0.3 3.2 0.0 0.2 18 5
Isoleucine (g) 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.1 1.6 1.2 0.3 n/a 0.5 4 1
Lactose n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0 0
Leucine (g) 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.2 3.0 1.9 0.9 n/a 0.9 7 2
Lysine (g) 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.2 2.6 1.5 0.2 n/a 0.7 6 1
Magnesium (mg) 0.0 11.0 22.0 14.3 2.7 1.5 2.7 43.6 2.4 9.2 79.0 200.0 78.7 116.2 0.3 9.5 593 148
Maltose n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0 0
Manganese (mg) 0.0 0.1 0.3 0.1 0.0 0.1 0.0 0.5 0.0 0.2 0.9 1.5 0.0 0.5 n/a 0.0 4 1
Methionine (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.1 0.6 0.5 0.2 n/a 0.3 2 0
Monounsaturated Fat (g) 6.6 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.0 0.0 0.2 0.3 0.9 0.0 2.1 10 3
Niacin (mg) 0.0 0.1 1.8 1.2 0.0 0.0 0.2 2.4 0.9 0.1 0.7 2.1 0.5 3.3 0.0 0.0 13 3
Pantothenic acid (mg) 0.0 0.1 0.5 0.4 0.0 0.0 n/a 0.4 0.0 0.0 0.1 1.0 1.8 0.4 0.0 0.1 5 1
Phenylalanine (g) 0.0 0.0 0.1 0.1 0.0 0.0 n/a 0.1 n/a 0.0 0.1 2.0 0.9 0.4 n/a 0.5 4 1
Phosphorus (mg) 0.0 31.9 64.1 30.9 1.5 9.2 5.3 95.0 15.6 8.1 49.0 540.0 551.0 220.5 0.2 182.3 1,805 451
Phytosterols (mg) 19.9 16.5 n/a n/a 2.0 n/a 1.5 27.7 n/a n/a 9.0 n/a n/a n/a 0.7 n/a 77 19
Polyunsaturated Fat (g) 0.9 0.0 0.2 0.1 0.0 0.0 0.2 0.3 0.0 0.1 0.2 0.8 0.0 1.5 0.0 0.3 5 1
Potassium (mg) 0.1 160.6 585.6 251.1 12.6 24.1 36.3 938.5 64.8 42.5 558.0 1,548.1 895.4 262.6 3.2 31.3 5,415 1,354
Proline (g) 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.1 1.6 1.9 0.6 n/a 1.2 6 1
Protein (g) 0.0 1.2 1.7 1.2 0.1 0.4 0.2 3.5 1.4 0.5 2.9 37.4 19.5 7.4 0.0 9.6 87 22
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 300.1 0.0 0.0 55.8 356 89
Riboflavin (mg) 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.1 0.0 0.0 0.2 0.3 1.0 0.2 0.0 0.1 2 1
Saturated Fat (g) 1.2 0.0 0.1 0.0 0.0 0.0 0.1 0.1 0.1 0.0 0.1 0.5 0.8 0.5 0.0 4.3 8 2
Selenium (mcg) 0.0 0.6 0.2 0.1 0.0 0.9 0.2 0.0 0.8 0.0 1.0 5.2 11.8 14.2 0.0 4.4 39 10
Serine (g) 0.0 0.0 0.1 0.1 0.0 0.0 n/a 0.1 n/a 0.0 0.1 2.0 1.1 0.4 n/a 0.6 4 1
Sodium (mg) 0.2 4.4 126.3 4.8 0.3 1.0 0.5 19.8 446.4 0.6 79.0 948.0 290.3 32.0 0.1 382.3 2,336 584
Starch n/a 0.0 2.6 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 3 1
Sucrose n/a 1.1 6.6 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.1 n/a n/a n/a n/a 0.0 8 2
Sugar (g) 0.0 4.7 8.7 5.0 0.0 0.1 0.2 10.4 0.0 0.0 0.4 n/a n/a 0.6 0.1 0.2 30 8
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.1 0.0 0.0 0.1 0.8 0.2 0.4 0.0 0.0 2 0
Threonine (g) 0.0 0.0 0.3 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.1 1.6 0.9 0.3 n/a 0.4 4 1
Tocopherol, alpha (mg) 1.3 0.0 1.2 1.9 0.2 0.0 0.5 2.1 0.0 0.1 2.0 n/a n/a 0.4 0.0 0.1 10 2
Tocopherol, beta (mg) 0.0 0.0 0.0 0.1 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 0.1 0.0 0.0 0.2 0.2 n/a n/a 0.5 n/a 0.0 0.2 n/a n/a 1.7 n/a n/a 3 1
Total Fat (g) 9.0 0.1 0.4 0.4 0.0 0.0 0.3 0.8 0.3 0.1 0.4 1.8 1.2 3.3 0.0 7.2 25 6
Trans-monoenoic Fat 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 n/a n/a n/a 0 0
TransFatty acids n/a n/a 0.0 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 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.4 0.3 0.1 n/a 0.1 1 0
Tyrosine (g) 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.1 1.1 0.9 0.3 n/a 0.6 3 1
Valine (g) 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.2 2.0 1.3 0.4 n/a 0.6 5 1
Vitamin A, IU (IU) 0.0 2.2 30,572.0 3,725.9 17.0 0.5 749.0 3,298.7 0.0 759.7 9,377.0 0.0 998.8 195.8 1.0 216.3 49,914 12,478
Vitamin A, RAE (mcg) 0.0 0.0 1,528.1 186.8 0.9 0.0 37.5 166.3 0.0 38.0 469.0 0.0 300.1 10.1 0.1 57.3 2,794 699
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 2.1 0.0 0.0 0.6 3 1
Vitamin B-6 (mg) 0.0 0.1 0.3 0.3 0.0 0.1 0.0 0.3 0.0 0.0 0.2 0.3 0.2 0.3 0.0 0.0 2 1
Vitamin C (mg) 0.0 8.1 10.8 152.0 0.0 1.9 1.4 54.3 0.0 2.6 28.1 0.0 5.4 0.0 2.6 0.0 267 67
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 0.0 196.8 0.0 0.0 5.3 202 51
Water (g) 0.0 98.0 161.6 109.7 0.1 3.5 0.1 374.3 117.1 13.3 91.4 258.6 439.7 9.4 1.6 5.2 1,684 421
Zinc (mg) 0.0 0.2 0.4 0.3 0.0 0.1 0.0 0.7 0.0 0.1 0.5 4.6 2.2 1.7 0.0 1.0 12 3

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