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 cup (160g) onions |
1/2 cup (75g) green bell peppers |
2 teaspoons (6g) garlic |
3/4 cup (178g) water |
2 tablespoons (32g) tomato paste |
2 teaspoons (5g) chili powder |
2 teaspoons (4g) ground cumin |
1/4 teaspoon (1g) black pepper |
15 1/2 ounces (439g) garbanzo beans |
15 1/2 ounces (439g) red kidney beans |
15 1/2 ounces (317g) black beans |
14 1/2 ounces (411g) vegetable broth |
14 1/2 ounces (411g) no-salt-added diced tomatoes |
1 tablespoon (8g) yellow cornmeal |
1/4 cup (4g) fresh cilantro |
6 tablespoons (90g) reduced-fat sour cream |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.9 | 1.6 | 1.2 | n/a | 0.1 | 0.0 | n/a | 0.1 | 4 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 2.0 | 2.4 | 1.7 | n/a | 0.1 | 0.0 | n/a | 0.1 | 7 | 1 |
| Ash (g) | 0.0 | 0.6 | 0.3 | 0.1 | 0.2 | 0.9 | 0.6 | 0.3 | 0.0 | 7.1 | 4.8 | 3.6 | n/a | 3.3 | 0.1 | 0.1 | 0.6 | 23 | 4 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.2 | 0.0 | n/a | 0.2 | 0.1 | n/a | 0.0 | 2.6 | 4.6 | 3.4 | n/a | 0.7 | 0.0 | n/a | 0.2 | 12 | 2 |
| Beta-sitosterol | 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 | n/a | 0.1 | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.1 | 36.8 | 7.5 | 10.1 | 5.3 | 11.6 | 17.8 | 39.1 | 2.5 | 140.6 | 123.0 | 85.7 | n/a | 127.4 | 0.5 | 2.7 | 93.6 | 704 | 117 |
| Calories | 79.6 | 64.0 | 14.9 | 8.3 | 0.0 | 26.3 | 15.2 | 15.8 | 1.4 | 523.0 | 558.1 | 418.9 | n/a | 69.9 | 27.6 | 0.9 | 121.5 | 1,945 | 324 |
| Calories (kj) | 332.9 | 265.6 | 62.6 | 34.9 | 0.0 | 110.1 | 63.7 | 65.8 | 6.0 | 2,184.1 | 2,337.9 | 1,751.9 | n/a | 296.0 | 115.5 | 3.8 | 506.7 | 8,138 | 1,356 |
| Campesterol | 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 | n/a | 0.0 | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 14.9 | 3.5 | 1.9 | 0.0 | 6.1 | 2.7 | 1.9 | 0.4 | 99.4 | 100.2 | 75.3 | n/a | 16.4 | 5.9 | 0.1 | 3.8 | 332 | 55 |
| 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 | 0.0 | 0.0 | 0.0 | 35.1 | 35 | 6 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.8 | 1.1 | 0.7 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.4 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 2.7 | 1.3 | 0.1 | 0.0 | 1.3 | 1.9 | 0.4 | 0.1 | 19.3 | 32.5 | 27.6 | n/a | 4.1 | 0.6 | 0.1 | 0.0 | 92 | 15 |
| Folate (mcg) | 0.0 | 30.4 | 7.5 | 0.2 | 0.0 | 3.9 | 1.5 | 0.4 | 0.1 | 294.4 | 571.3 | 472.9 | n/a | 32.9 | 1.9 | 2.5 | 9.9 | 1,430 | 238 |
| Folate, DFE (mcg) | 0.0 | 30.4 | 7.5 | 0.2 | 0.0 | 3.9 | 1.5 | 0.4 | 0.1 | 294.4 | 571.3 | 472.9 | n/a | 32.9 | 1.9 | 2.5 | 9.9 | 1,430 | 238 |
| Folate, food (mcg) | 0.0 | 30.4 | 7.5 | 0.2 | 0.0 | 3.9 | 1.5 | 0.4 | 0.1 | 294.4 | 571.3 | 472.9 | n/a | 32.9 | 1.9 | 2.5 | 9.9 | 1,430 | 238 |
| 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 | 0 | 0 |
| Fructose | n/a | 2.1 | 0.8 | n/a | n/a | 1.9 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 5.2 | n/a | n/a | n/a | 10 | 2 |
| Galactose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 3.2 | 0.9 | n/a | n/a | 1.8 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 4.5 | n/a | n/a | n/a | 11 | 2 |
| Glutamic acid (g) | 0.0 | 0.4 | 0.1 | 0.0 | n/a | 0.7 | 0.1 | n/a | 0.0 | 3.8 | 5.8 | 4.3 | n/a | 2.0 | 0.1 | n/a | 0.6 | 18 | 3 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.9 | 1.5 | 1.1 | n/a | 0.1 | 0.0 | n/a | 0.1 | 4 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 1.1 | 0.8 | n/a | 0.1 | 0.0 | n/a | 0.1 | 3 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 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 | 0 | 0 |
| Iron (mg) | 0.1 | 0.3 | 0.3 | 0.1 | 0.0 | 1.0 | 0.9 | 2.8 | 0.1 | 5.9 | 12.9 | 6.7 | n/a | 4.0 | 0.3 | 0.1 | 0.1 | 35 | 6 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.9 | 1.7 | 1.2 | n/a | 0.1 | 0.0 | n/a | 0.2 | 4 | 1 |
| Lactose | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.5 | 3.0 | 2.2 | n/a | 0.1 | 0.1 | n/a | 0.3 | 7 | 1 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.5 | 2.6 | 1.9 | n/a | 0.1 | 0.0 | n/a | 0.2 | 7 | 1 |
| Magnesium (mg) | 0.0 | 16.0 | 7.5 | 1.4 | 1.8 | 13.5 | 8.0 | 15.4 | 1.0 | 127.4 | 197.8 | 222.2 | n/a | 45.2 | 9.7 | 1.0 | 9.0 | 677 | 113 |
| Maltose | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 2.7 | 2.1 | 1.4 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.6 | 0.4 | n/a | 0.0 | 0.0 | n/a | 0.1 | 1 | 0 |
| Monounsaturated Fat (g) | 6.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.6 | 0.0 | 1.1 | 0.2 | 0.1 | n/a | 0.1 | 0.1 | 0.0 | 3.1 | 12 | 2 |
| Niacin (mg) | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | 1.0 | 0.6 | 0.2 | 0.0 | 0.6 | 2.5 | 1.6 | n/a | 2.9 | 0.3 | 0.0 | 0.1 | 10 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.3 | 1.0 | 0.8 | n/a | 0.5 | 0.0 | 0.0 | 0.3 | 4 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.2 | 2.1 | 1.5 | n/a | 0.1 | 0.0 | n/a | 0.1 | 5 | 1 |
| Phosphorus (mg) | 0.0 | 46.4 | 14.9 | 8.6 | 0.0 | 26.6 | 16.2 | 21.0 | 0.9 | 395.5 | 624.0 | 444.3 | n/a | 78.1 | 18.4 | 1.9 | 85.5 | 1,782 | 297 |
| Phytosterols (mg) | 19.9 | 24.0 | 6.7 | n/a | n/a | n/a | 4.5 | 2.9 | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 59 | 10 |
| Polyunsaturated Fat (g) | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.1 | 0.0 | 2.2 | 1.2 | 0.7 | n/a | 0.2 | 0.1 | 0.0 | 0.4 | 7 | 1 |
| Potassium (mg) | 0.1 | 233.6 | 130.4 | 22.5 | 1.8 | 325.6 | 105.3 | 75.1 | 7.6 | 755.9 | 1,771.0 | 1,126.7 | n/a | 772.9 | 21.9 | 20.8 | 116.1 | 5,487 | 915 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | 0.9 | 1.6 | 1.2 | n/a | 0.1 | 0.1 | n/a | 0.3 | 4 | 1 |
| Protein (g) | 0.0 | 1.8 | 0.6 | 0.4 | 0.0 | 1.4 | 0.7 | 0.7 | 0.1 | 21.8 | 38.1 | 28.1 | n/a | 3.2 | 0.6 | 0.1 | 2.6 | 100 | 17 |
| 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 | 0.0 | 0.0 | 0.0 | 90.0 | 90 | 15 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.3 | 0.2 | n/a | 0.2 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Saturated Fat (g) | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.5 | 0.3 | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 6.7 | 10 | 2 |
| Selenium (mcg) | 0.0 | 0.8 | 0.0 | 0.8 | 0.0 | 1.7 | 1.1 | 0.2 | 0.0 | 12.3 | 5.3 | 3.8 | n/a | 0.4 | 1.2 | 0.0 | 1.9 | 30 | 5 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.1 | 2.1 | 1.5 | n/a | 0.1 | 0.0 | n/a | 0.1 | 5 | 1 |
| Sodium (mg) | 0.2 | 6.4 | 2.2 | 1.0 | 5.3 | 253.7 | 88.6 | 7.1 | 0.1 | 1,314.0 | 8.8 | 3.2 | n/a | 41.1 | 2.7 | 1.8 | 36.9 | 1,773 | 295 |
| Starch | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | 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 | n/a | 0.1 | n/a | 0 | 0 |
| Sucrose | n/a | 1.6 | 0.1 | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 0.0 | 6.8 | 1.8 | 0.1 | 0.0 | 3.9 | 0.4 | 0.1 | 0.0 | n/a | 1.4 | n/a | n/a | 9.8 | 0.0 | 0.0 | 0.1 | 24 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | 0.8 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.8 | 1.6 | 1.2 | n/a | 0.2 | 0.0 | n/a | 0.1 | 4 | 1 |
| Tocopherol, alpha (mg) | 1.3 | 0.0 | 0.3 | 0.0 | 0.0 | 1.4 | 2.1 | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | 2.8 | 0.0 | 0.1 | 0.3 | 9 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.2 | 0.1 | n/a | n/a | 1 | 0 |
| Total Fat (g) | 9.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.2 | 0.8 | 0.9 | 0.0 | 5.0 | 2.2 | 1.7 | n/a | 0.5 | 0.3 | 0.0 | 10.8 | 32 | 5 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 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 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 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 | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.5 | 0.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 1.1 | 0.8 | n/a | 0.1 | 0.0 | n/a | 0.1 | 3 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.9 | 2.0 | 1.5 | n/a | 0.1 | 0.0 | n/a | 0.2 | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | 3.2 | 275.7 | 0.5 | 0.0 | 489.6 | 1,601.1 | 53.3 | 3.1 | 92.3 | 0.0 | 19.0 | n/a | 481.0 | 16.3 | 269.9 | 334.8 | 3,640 | 607 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 13.4 | 0.0 | 0.0 | 24.4 | 80.1 | 2.7 | 0.2 | 4.4 | 0.0 | 0.0 | n/a | 24.7 | 0.8 | 13.5 | 91.8 | 256 | 43 |
| 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 | 0.0 | 0.0 | 0.0 | 0.3 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 2.1 | 0.5 | 0.2 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Vitamin C (mg) | 0.0 | 11.8 | 59.9 | 1.7 | 0.0 | 7.0 | 0.0 | 0.3 | 0.0 | 16.7 | 5.3 | 0.0 | n/a | 38.2 | 0.0 | 1.1 | 0.8 | 143 | 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 | 0.0 | 0.0 | 0.0 | 8.1 | 8 | 1 |
| Water (g) | 0.0 | 142.6 | 69.9 | 3.3 | 177.6 | 23.6 | 0.6 | 0.3 | 0.1 | 306.3 | 294.2 | 208.6 | n/a | 387.6 | 0.8 | 3.7 | 72.1 | 1,691 | 282 |
| Zinc (mg) | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.2 | 0.2 | 0.2 | 0.0 | 4.7 | 4.7 | 3.6 | n/a | 0.6 | 0.1 | 0.0 | 0.5 | 15 | 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.