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 medium (122g) carrots |
1 1/2 lbs (683g) butternut squash |
1 medium (110g) onions |
15 ounces (425g) garbanzo beans |
14 ounces (428g) stewed tomatoes |
1/2 cup (0g) pitted prunes |
1/2 teaspoon (1g) cinnamon |
1/2 teaspoon (3g) salt |
1/8 teaspoon (0g) crushed red pepper flakes |
1 cup (173g) couscous |
1 cup (0g) vegetable broth |
2 tablespoons (2g) cilantro |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.1 | 0.3 | 0.0 | 0.9 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | n/a | n/a | 2 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.4 | 0.1 | 2.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.8 | n/a | n/a | 3 | 1 |
| Ash (g) | 0.0 | 1.2 | 5.5 | 0.4 | 6.8 | 5.0 | n/a | 0.0 | 3.0 | 0.0 | 1.1 | n/a | 0.0 | 23 | 6 |
| Aspartic acid (g) | 0.0 | 0.2 | 0.7 | 0.1 | 2.5 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | 5 | 1 |
| 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 | 0.0 | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 0.1 | 40.3 | 327.6 | 25.3 | 136.1 | 145.7 | n/a | 13.1 | 0.7 | 0.0 | 41.5 | n/a | 1.3 | 732 | 183 |
| Calories | 119.3 | 50.0 | 307.1 | 44.0 | 506.1 | 111.4 | n/a | 3.2 | 0.0 | 0.3 | 650.5 | n/a | 0.5 | 1,792 | 448 |
| Calories (kj) | 499.4 | 211.1 | 1,283.1 | 182.6 | 2,113.6 | 462.7 | n/a | 13.5 | 0.0 | 1.3 | 2,721.3 | n/a | 1.9 | 7,490 | 1,873 |
| 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 | 0.0 | 0 | 0 |
| Carbohydrates (g) | 0.0 | 11.7 | 79.8 | 10.3 | 96.2 | 26.5 | n/a | 1.1 | 0.0 | 0.1 | 134.0 | n/a | 0.1 | 360 | 90 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Copper (mg) | 0.0 | 0.1 | 0.5 | 0.0 | 0.7 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 2 | 1 |
| Cystine (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 3.4 | 13.7 | 1.9 | 18.7 | 4.3 | n/a | 0.7 | 0.0 | 0.0 | 8.7 | n/a | 0.1 | 51 | 13 |
| Folate (mcg) | 0.0 | 23.2 | 184.3 | 20.9 | 284.9 | 21.4 | n/a | 0.1 | 0.0 | 0.0 | 34.6 | n/a | 1.2 | 571 | 143 |
| Folate, DFE (mcg) | 0.0 | 23.2 | 184.3 | 20.9 | 284.9 | 21.4 | n/a | 0.1 | 0.0 | 0.0 | 34.6 | n/a | 1.2 | 571 | 143 |
| Folate, food (mcg) | 0.0 | 23.2 | 184.3 | 20.9 | 284.9 | 21.4 | n/a | 0.1 | 0.0 | 0.0 | 34.6 | n/a | 1.2 | 571 | 143 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose | n/a | 0.7 | 6.8 | 1.4 | n/a | 8.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 17 | 4 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.7 | 6.8 | 2.2 | n/a | 7.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 17 | 4 |
| Glutamic acid (g) | 0.0 | 0.4 | 1.2 | 0.3 | 3.7 | 1.5 | n/a | 0.0 | 0.0 | 0.0 | 8.0 | n/a | n/a | 15 | 4 |
| Glycine (g) | 0.0 | 0.1 | 0.3 | 0.0 | 0.9 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.7 | n/a | n/a | 2 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.4 | 4.8 | 0.2 | 5.7 | 5.7 | n/a | 0.1 | 0.0 | 0.0 | 1.9 | n/a | 0.0 | 19 | 5 |
| Isoleucine (g) | 0.0 | 0.1 | 0.3 | 0.0 | 0.9 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | 2 | 1 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.1 | 0.4 | 0.0 | 1.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.5 | n/a | n/a | 4 | 1 |
| Lysine (g) | 0.0 | 0.1 | 0.3 | 0.0 | 1.4 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | 2 | 1 |
| Magnesium (mg) | 0.0 | 14.6 | 232.1 | 11.0 | 123.3 | 51.4 | n/a | 0.8 | 0.0 | 0.1 | 76.1 | n/a | 0.5 | 510 | 127 |
| Maltose | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.2 | 1.4 | 0.1 | 2.6 | 0.3 | n/a | 0.2 | 0.0 | 0.0 | 1.3 | n/a | 0.0 | 6 | 2 |
| Methionine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 0.0 | 1.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 11 | 3 |
| Niacin (mg) | 0.0 | 1.2 | 8.2 | 0.1 | 0.6 | 3.1 | n/a | 0.0 | 0.0 | 0.0 | 6.0 | n/a | 0.0 | 19 | 5 |
| Pantothenic acid (mg) | 0.0 | 0.3 | 2.7 | 0.1 | 1.3 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 2.2 | n/a | 0.0 | 7 | 2 |
| Phenylalanine (g) | 0.0 | 0.1 | 0.3 | 0.0 | 1.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.1 | n/a | n/a | 3 | 1 |
| Phosphorus (mg) | 0.0 | 42.7 | 225.2 | 31.9 | 382.8 | 85.7 | n/a | 0.8 | 0.0 | 0.2 | 294.1 | n/a | 1.0 | 1,064 | 266 |
| Phytosterols (mg) | 29.8 | n/a | n/a | 16.5 | n/a | n/a | n/a | 0.3 | 0.0 | n/a | n/a | n/a | 0.1 | 47 | 12 |
| Polyunsaturated Fat (g) | 1.4 | 0.1 | 0.3 | 0.0 | 2.2 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 5 | 1 |
| Potassium (mg) | 0.1 | 390.4 | 2,402.4 | 160.6 | 731.5 | 886.8 | n/a | 5.6 | 0.2 | 1.8 | 287.2 | n/a | 10.4 | 4,877 | 1,219 |
| Proline (g) | 0.0 | 0.1 | 0.2 | 0.0 | 0.9 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 2.4 | n/a | n/a | 4 | 1 |
| Protein (g) | 0.0 | 1.1 | 6.8 | 1.2 | 21.1 | 3.9 | n/a | 0.1 | 0.0 | 0.0 | 22.1 | n/a | 0.0 | 56 | 14 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 1 | 0 |
| Saturated Fat (g) | 1.9 | 0.0 | 0.1 | 0.0 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 3 | 1 |
| Selenium (mcg) | 0.0 | 0.1 | 3.4 | 0.6 | 11.9 | 2.6 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 19 | 5 |
| Serine (g) | 0.0 | 0.1 | 0.3 | 0.0 | 1.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.0 | n/a | n/a | 3 | 1 |
| Sodium (mg) | 0.3 | 84.2 | 27.3 | 4.4 | 1,271.6 | 946.8 | n/a | 0.1 | 1,162.7 | 0.1 | 17.3 | n/a | 0.9 | 3,516 | 879 |
| Starch | n/a | 1.7 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 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 | 0.1 | 0 | 0 |
| Sucrose | n/a | 4.4 | 1.5 | 1.1 | n/a | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 7 | 2 |
| Sugar (g) | 0.0 | 5.8 | 15.0 | 4.7 | n/a | 15.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 41 | 10 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.7 | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.2 | 0.2 | 0.0 | 0.8 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | n/a | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 1.9 | 0.8 | 9.8 | 0.0 | n/a | 3.6 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 16 | 4 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.9 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 13.5 | 0.3 | 0.7 | 0.1 | 4.8 | 0.8 | n/a | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 0.0 | 21 | 5 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.1 | 0.2 | 0.0 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | n/a | n/a | 1 | 0 |
| Valine (g) | 0.0 | 0.1 | 0.3 | 0.0 | 0.9 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | 2 | 1 |
| Vitamin A, IU (IU) | 0.0 | 20,381.3 | 72,549.8 | 2.2 | 89.3 | 736.8 | n/a | 3.9 | 0.0 | 25.5 | 0.0 | n/a | 135.0 | 93,924 | 23,481 |
| Vitamin A, RAE (mcg) | 0.0 | 1,018.7 | 3,630.9 | 0.0 | 4.3 | 38.6 | n/a | 0.2 | 0.0 | 1.3 | 0.0 | n/a | 6.7 | 4,701 | 1,175 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 1.1 | 0.1 | 2.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 4 | 1 |
| Vitamin C (mg) | 0.0 | 7.2 | 143.3 | 8.1 | 16.2 | 33.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 209 | 52 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Water (g) | 0.0 | 107.7 | 589.7 | 98.0 | 296.4 | 392.2 | n/a | 0.1 | 0.0 | 0.0 | 14.8 | n/a | 1.8 | 1,501 | 375 |
| Zinc (mg) | 0.0 | 0.3 | 1.0 | 0.2 | 4.5 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 1.4 | n/a | 0.0 | 8 | 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.