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 tablespoon (14g) olive oil |
2 cups (248g) zucchini |
1 cup (160g) onions |
1/2 cup (64g) carrots |
1 tablespoon (8g) garlic |
1 cup (244g) chicken broth |
2 tablespoons (20g) raisins |
1 1/4 teaspoons (2g) ground ginger |
1 1/4 teaspoons (3g) ground cumin |
3/4 teaspoon (1g) ground coriander |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) cinnamon |
1/4 teaspoon (1g) black pepper |
31 ounces (879g) chickpeas |
14 1/2 ounces (411g) no-salt-added diced tomatoes |
1 1/2 cups (356g) water |
1 cup (173g) couscous |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1.9 | 0.1 | n/a | 0.6 | 3 | 0 |
| Alcohol (g) | 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 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 4.1 | 0.1 | n/a | 0.8 | 6 | 1 |
| Ash (g) | 0.0 | 1.4 | 0.6 | 0.6 | 0.1 | 2.5 | 0.4 | 0.1 | 0.2 | 0.1 | 3.0 | 0.0 | 0.0 | 14.2 | 3.3 | 0.4 | 1.1 | 28 | 5 |
| Aspartic acid (g) | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 5.1 | 0.7 | n/a | 0.9 | 7 | 1 |
| Caffeine (mg) | 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 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.1 | 39.7 | 36.8 | 21.1 | 15.1 | 9.8 | 9.9 | 2.6 | 24.4 | 9.6 | 0.7 | 6.5 | 2.5 | 281.3 | 127.4 | 10.7 | 41.5 | 640 | 107 |
| Calories | 119.3 | 42.2 | 64.0 | 26.2 | 12.5 | 39.0 | 59.2 | 7.5 | 9.8 | 4.0 | 0.0 | 1.6 | 1.4 | 1,045.9 | 69.9 | 0.0 | 650.5 | 2,153 | 359 |
| Calories (kj) | 499.4 | 173.6 | 265.6 | 110.7 | 52.1 | 163.5 | 247.9 | 31.6 | 41.1 | 16.8 | 0.0 | 6.8 | 6.0 | 4,368.2 | 296.0 | 0.0 | 2,721.3 | 9,001 | 1,500 |
| Carbohydrates (g) | 0.0 | 7.7 | 14.9 | 6.1 | 2.8 | 0.9 | 15.7 | 1.6 | 1.2 | 0.7 | 0.0 | 0.5 | 0.4 | 198.7 | 16.4 | 0.0 | 134.0 | 402 | 67 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.3 | 0.0 | 0.4 | 3 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | 0.6 | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 2.5 | 2.7 | 1.8 | 0.2 | 0.0 | 0.7 | 0.3 | 0.3 | 0.6 | 0.0 | 0.3 | 0.1 | 38.7 | 4.1 | 0.0 | 8.7 | 61 | 10 |
| Folate (mcg) | 0.0 | 59.5 | 30.4 | 12.2 | 0.3 | 4.9 | 1.0 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 588.9 | 32.9 | 0.0 | 34.6 | 765 | 128 |
| Folate, DFE (mcg) | 0.0 | 59.5 | 30.4 | 12.2 | 0.3 | 4.9 | 1.0 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 588.9 | 32.9 | 0.0 | 34.6 | 765 | 128 |
| Folate, food (mcg) | 0.0 | 59.5 | 30.4 | 12.2 | 0.3 | 4.9 | 1.0 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 588.9 | 32.9 | 0.0 | 34.6 | 765 | 128 |
| 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 | 0 | 0 |
| Fructose | n/a | 3.4 | 2.1 | 0.4 | n/a | n/a | 5.9 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 5.2 | n/a | n/a | 17 | 3 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.7 | 3.2 | 0.4 | n/a | n/a | 5.5 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 4.5 | n/a | n/a | 16 | 3 |
| Glutamic acid (g) | 0.0 | 0.3 | 0.4 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 7.6 | 2.0 | n/a | 8.0 | 19 | 3 |
| Glycine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1.8 | 0.1 | n/a | 0.7 | 3 | 0 |
| Histidine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1.2 | 0.1 | n/a | 0.4 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.9 | 0.3 | 0.2 | 0.1 | 0.5 | 0.4 | 0.4 | 1.7 | 0.2 | 0.0 | 0.1 | 0.1 | 11.9 | 4.0 | 0.0 | 1.9 | 23 | 4 |
| Isoleucine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1.9 | 0.1 | n/a | 0.9 | 3 | 1 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 3.1 | 0.1 | n/a | 1.5 | 5 | 1 |
| Lysine (g) | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2.9 | 0.1 | n/a | 0.4 | 4 | 1 |
| Magnesium (mg) | 0.0 | 44.6 | 16.0 | 7.7 | 2.1 | 2.4 | 6.3 | 4.8 | 9.6 | 4.5 | 0.0 | 0.4 | 1.0 | 254.9 | 45.2 | 3.6 | 76.1 | 479 | 80 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.4 | 0.2 | 0.1 | 0.1 | 0.2 | 0.1 | 0.7 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 5.3 | 0.3 | 0.0 | 1.3 | 9 | 2 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | 0.3 | 1 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 2.3 | 0.1 | 0.0 | 0.2 | 14 | 2 |
| Niacin (mg) | 0.0 | 1.1 | 0.2 | 0.6 | 0.1 | 3.3 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 2.9 | 0.0 | 6.0 | 16 | 3 |
| Pantothenic acid (mg) | 0.0 | 0.5 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2.6 | 0.5 | 0.0 | 2.2 | 6 | 1 |
| Phenylalanine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2.3 | 0.1 | n/a | 1.1 | 4 | 1 |
| Phosphorus (mg) | 0.0 | 94.2 | 46.4 | 22.4 | 12.8 | 73.2 | 20.0 | 3.8 | 13.1 | 5.5 | 0.0 | 0.4 | 0.9 | 791.0 | 78.1 | 0.0 | 294.1 | 1,456 | 243 |
| Phytosterols (mg) | 29.8 | n/a | 24.0 | n/a | n/a | n/a | n/a | 1.9 | 1.8 | 0.6 | 0.0 | 0.2 | 0.5 | n/a | n/a | n/a | n/a | 59 | 10 |
| Polyunsaturated Fat (g) | 1.4 | 0.2 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 4.5 | 0.2 | 0.0 | 0.4 | 7 | 1 |
| Potassium (mg) | 0.1 | 647.3 | 233.6 | 204.8 | 33.5 | 209.8 | 148.3 | 29.7 | 46.9 | 17.1 | 0.2 | 2.8 | 7.6 | 1,511.7 | 772.9 | 3.6 | 287.2 | 4,157 | 693 |
| Proline (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1.8 | 0.1 | n/a | 2.4 | 5 | 1 |
| Protein (g) | 0.0 | 3.0 | 1.8 | 0.6 | 0.5 | 4.9 | 0.6 | 0.2 | 0.5 | 0.2 | 0.0 | 0.0 | 0.1 | 43.5 | 3.2 | 0.0 | 22.1 | 81 | 14 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.1 | 1 | 0 |
| Saturated Fat (g) | 1.9 | 0.2 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 0.0 | 0.2 | 4 | 1 |
| Selenium (mcg) | 0.0 | 0.5 | 0.8 | 0.1 | 1.2 | 0.0 | 0.1 | 1.3 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 24.6 | 0.4 | 0.0 | n/a | 29 | 5 |
| Serine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 2.2 | 0.1 | n/a | 1.0 | 4 | 1 |
| Sodium (mg) | 0.3 | 19.8 | 6.4 | 44.2 | 1.4 | 746.6 | 2.2 | 0.6 | 4.4 | 0.5 | 1,162.7 | 0.1 | 0.1 | 2,627.9 | 41.1 | 10.7 | 17.3 | 4,686 | 781 |
| Starch | n/a | 0.0 | 0.0 | 0.9 | n/a | n/a | 0.5 | 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 | 0.1 | 1.6 | 2.3 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Sugar (g) | 0.0 | 6.2 | 6.8 | 3.0 | 0.1 | 0.7 | 11.7 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 9.8 | 0.0 | n/a | 38 | 6 |
| Theobromine (mg) | 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 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.3 | 1 | 0 |
| Threonine (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1.6 | 0.2 | n/a | 0.6 | 3 | 0 |
| Tocopherol, alpha (mg) | 1.9 | 0.3 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 2.8 | 0.0 | n/a | 6 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0.2 | n/a | n/a | 0 | 0 |
| Total Fat (g) | 13.5 | 0.8 | 0.2 | 0.2 | 0.0 | 1.4 | 0.1 | 0.1 | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | 10.0 | 0.5 | 0.0 | 1.1 | 29 | 5 |
| Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 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 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.3 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | n/a | 0.6 | 2 | 0 |
| Valine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 1.8 | 0.1 | n/a | 0.9 | 3 | 1 |
| Vitamin A, IU (IU) | 0.0 | 496.0 | 3.2 | 10,691.8 | 0.8 | 0.0 | 0.0 | 0.7 | 33.3 | 0.0 | 0.0 | 1.9 | 3.1 | 184.6 | 481.0 | 0.0 | 0.0 | 11,896 | 1,983 |
| Vitamin A, RAE (mcg) | 0.0 | 24.8 | 0.0 | 534.4 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 0.0 | 0.1 | 0.2 | 8.8 | 24.7 | 0.0 | 0.0 | 595 | 99 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 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 | 0.4 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 4.2 | 0.5 | 0.0 | 0.2 | 6 | 1 |
| Vitamin C (mg) | 0.0 | 44.4 | 11.8 | 3.8 | 2.6 | 0.0 | 0.5 | 0.0 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 33.4 | 38.2 | 0.0 | 0.0 | 135 | 23 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 0.0 | 235.1 | 142.6 | 56.5 | 4.9 | 234.1 | 3.1 | 0.2 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 612.5 | 387.6 | 355.1 | 14.8 | 2,047 | 341 |
| Zinc (mg) | 0.0 | 0.8 | 0.3 | 0.2 | 0.1 | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 9.3 | 0.6 | 0.0 | 1.4 | 13 | 2 |
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.
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