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 medium (110g) onions |
1 (119g) green bell peppers |
4 (12g) garlic cloves |
1 large (72g) carrots |
15 ounces (425g) diced tomatoes |
1 teaspoon (2g) ground cumin |
2 teaspoons (5g) chili powder |
2 teaspoons (1g) dried cilantro |
1/8 teaspoon (0g) crushed red pepper flakes |
30 ounces (0g) low-sodium black beans |
1/4 cup (43g) quinoa |
45 ounces (0g) low sodium vegetable broth |
5 ounces (142g) frozen chopped spinach |
1 tablespoon (15g) lime juice |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 0.3 | 0.0 | 1 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.5 | n/a | 0.7 | 0.0 | 2 | 0 |
| Ash (g) | 0.4 | 0.5 | 0.2 | 0.7 | 2.1 | 0.2 | 0.6 | 0.2 | 0.0 | n/a | 1.0 | n/a | 2.0 | 0.0 | 8 | 1 |
| Aspartic acid (g) | 0.1 | 0.2 | 0.1 | 0.1 | 0.6 | n/a | 0.1 | n/a | 0.0 | n/a | 0.5 | n/a | 0.6 | 0.0 | 2 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 25.3 | 11.9 | 21.7 | 23.8 | 42.5 | 19.6 | 17.8 | 15.0 | 0.0 | n/a | 20.0 | n/a | 183.2 | 2.1 | 383 | 48 |
| Calories | 44.0 | 23.8 | 17.9 | 29.5 | 76.5 | 7.9 | 15.2 | 3.3 | 0.3 | n/a | 156.4 | n/a | 41.2 | 3.8 | 420 | 52 |
| Calories (kj) | 182.6 | 100.0 | 74.8 | 124.6 | 314.7 | 32.9 | 63.7 | 14.0 | 1.3 | n/a | 654.1 | n/a | 170.4 | 15.7 | 1,749 | 219 |
| Carbohydrates (g) | 10.3 | 5.5 | 4.0 | 6.9 | 16.5 | 0.9 | 2.7 | 0.6 | 0.1 | n/a | 27.3 | n/a | 6.0 | 1.3 | 82 | 10 |
| Cholesterol (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 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.2 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0 | 0 |
| Dietary Fiber (g) | 1.9 | 2.0 | 0.3 | 2.0 | 5.1 | 0.2 | 1.9 | 0.1 | 0.0 | n/a | 3.0 | n/a | 4.1 | 0.1 | 21 | 3 |
| Folate (mcg) | 20.9 | 11.9 | 0.4 | 13.7 | 63.8 | 0.2 | 1.5 | 3.3 | 0.0 | n/a | 78.2 | n/a | 205.9 | 1.5 | 401 | 50 |
| Folate, DFE (mcg) | 20.9 | 11.9 | 0.4 | 13.7 | 63.8 | 0.2 | 1.5 | 3.3 | 0.0 | n/a | 78.2 | n/a | 205.9 | 1.5 | 401 | 50 |
| Folate, food (mcg) | 20.9 | 11.9 | 0.4 | 13.7 | 63.8 | 0.2 | 1.5 | 3.3 | 0.0 | n/a | 78.2 | n/a | 205.9 | 1.5 | 401 | 50 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 1.4 | 1.3 | n/a | 0.4 | 5.8 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 0.3 | 0.1 | 10 | 1 |
| Galactose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 2.2 | 1.4 | n/a | 0.4 | 5.3 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.3 | 0.1 | 10 | 1 |
| Glutamic acid (g) | 0.3 | 0.2 | 0.1 | 0.3 | 1.8 | n/a | 0.1 | n/a | 0.0 | n/a | 0.8 | n/a | 0.7 | 0.0 | 4 | 1 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | 0.3 | 0.0 | 1 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 0.1 | 0.0 | 0 | 0 |
| Hydroxyproline | n/a | 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 | 0 | 0 |
| Iron (mg) | 0.2 | 0.4 | 0.2 | 0.2 | 1.1 | 1.4 | 0.9 | 0.5 | 0.0 | n/a | 1.9 | n/a | 2.7 | 0.0 | 10 | 1 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 0.2 | 0.0 | 1 | 0 |
| Lactose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.4 | n/a | 0.3 | 0.0 | 1 | 0 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | 0.4 | 0.0 | 1 | 0 |
| Magnesium (mg) | 11.0 | 11.9 | 3.0 | 8.6 | 46.8 | 7.7 | 8.0 | 8.3 | 0.1 | n/a | 83.7 | n/a | 106.5 | 1.2 | 297 | 37 |
| Maltose (g) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 0.1 | 0.1 | 0.2 | 0.1 | 0.5 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.9 | n/a | 1.0 | 0.0 | 3 | 0 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.0 | 0 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | 0.7 | n/a | 0.0 | 0.0 | 1 | 0 |
| Niacin (mg) | 0.1 | 0.6 | 0.1 | 0.7 | 2.5 | 0.1 | 0.6 | 0.1 | 0.0 | n/a | 0.6 | n/a | 0.7 | 0.0 | 6 | 1 |
| Pantothenic acid (mg) | 0.1 | 0.1 | 0.1 | 0.2 | 0.4 | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | 0.1 | 0.0 | 1 | 0 |
| Phenylalanine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | 0.3 | 0.0 | 1 | 0 |
| Phosphorus (mg) | 31.9 | 23.8 | 18.4 | 25.2 | 102.1 | 10.5 | 16.2 | 5.8 | 0.2 | n/a | 194.2 | n/a | 69.6 | 2.1 | 500 | 62 |
| Phytosterols (mg) | 16.5 | 10.7 | n/a | n/a | 29.8 | 1.4 | 4.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 63 | 8 |
| Polyunsaturated Fat (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.4 | 0.1 | 0.4 | 0.0 | 0.0 | n/a | 1.4 | n/a | 0.1 | 0.0 | 3 | 0 |
| Potassium (mg) | 160.6 | 208.3 | 48.1 | 230.4 | 1,007.8 | 37.5 | 105.3 | 53.6 | 1.8 | n/a | 239.3 | n/a | 491.3 | 17.7 | 2,602 | 325 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | n/a | 0.0 | n/a | 0.3 | n/a | 0.3 | 0.0 | 1 | 0 |
| Protein (g) | 1.2 | 1.0 | 0.8 | 0.7 | 3.7 | 0.4 | 0.7 | 0.3 | 0.0 | n/a | 6.0 | n/a | 5.2 | 0.1 | 20 | 3 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.3 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.1 | 0.0 | 1 | 0 |
| Selenium (mcg) | 0.6 | 0.0 | 1.7 | 0.1 | 0.0 | 0.1 | 1.1 | 0.4 | 0.0 | n/a | 3.6 | n/a | 8.5 | 0.0 | 16 | 2 |
| Serine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 0.2 | 0.0 | 1 | 0 |
| Sodium (mg) | 4.4 | 3.6 | 2.0 | 49.7 | 21.3 | 3.5 | 88.6 | 2.5 | 0.1 | n/a | 2.1 | n/a | 105.1 | 0.3 | 283 | 35 |
| Starch (g) | 0.0 | 0.0 | n/a | 1.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 22.2 | n/a | 0.0 | 0.0 | 23 | 3 |
| Sucrose (g) | 1.1 | 0.1 | n/a | 2.6 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | 0.1 | 4 | 1 |
| Sugar (g) | 4.7 | 2.9 | 0.1 | 3.4 | 11.2 | 0.0 | 0.4 | 0.1 | 0.0 | n/a | n/a | n/a | 0.9 | 0.3 | 24 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.1 | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | n/a | 0.3 | 0.0 | 1 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.4 | 0.0 | 0.5 | 2.3 | 0.1 | 2.1 | 0.0 | 0.0 | n/a | 1.0 | n/a | 4.1 | 0.0 | 11 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.5 | n/a | 0.2 | n/a | n/a | n/a | 1.9 | n/a | 0.2 | 0.0 | 3 | 0 |
| Total Fat (g) | 0.1 | 0.2 | 0.1 | 0.2 | 0.9 | 0.5 | 0.8 | 0.1 | 0.0 | n/a | 2.6 | n/a | 0.8 | 0.0 | 6 | 1 |
| Trans-monoenoic Fat | n/a | 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 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 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 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.0 | 0 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | n/a | 0.3 | 0.0 | 1 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.3 | n/a | 0.3 | 0.0 | 1 | 0 |
| Vitamin A, IU (IU) | 2.2 | 440.3 | 1.1 | 12,028.3 | 3,542.3 | 26.7 | 1,601.1 | 70.2 | 25.5 | n/a | 6.0 | n/a | 16,650.9 | 7.6 | 34,402 | 4,300 |
| Vitamin A, RAE (mcg) | 0.0 | 21.4 | 0.0 | 601.2 | 178.6 | 1.3 | 80.1 | 3.5 | 1.3 | n/a | 0.4 | n/a | 832.1 | 0.3 | 1,720 | 215 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.3 | 0.1 | 0.1 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.2 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 8.1 | 95.7 | 3.7 | 4.2 | 58.3 | 0.2 | 0.0 | 6.8 | 0.0 | n/a | n/a | n/a | 7.8 | 4.5 | 189 | 24 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 98.0 | 111.7 | 7.0 | 63.6 | 401.9 | 0.2 | 0.6 | 0.1 | 0.0 | n/a | 5.6 | n/a | 128.0 | 13.7 | 831 | 104 |
| Zinc (mg) | 0.2 | 0.2 | 0.1 | 0.2 | 0.7 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 1.3 | n/a | 0.8 | 0.0 | 4 | 0 |
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.