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.
3 tablespoons (41g) olive oil |
1 large (150g) onions |
2 (6g) garlic cloves |
1 1/2 teaspoons (3g) turmeric |
2 teaspoons (4g) ground ginger |
2 teaspoons (5g) ground cinnamon |
2 medium (122g) carrots |
2 cups (474g) water |
1 lb (455g) butternut squash |
1 lb (454g) sweet potatoes |
14 ounces (397g) chickpeas |
2 teaspoons (8g) harissa |
3/4 cup (109g) raisins |
3 teaspoons (21g) honey |
1 to taste (8g) salt and black pepper |
1 to taste (10g) fresh parsley leaves |
1 to taste (0g) lemon wedges |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.3 | 0.8 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 2 | 0 |
Alcohol (g) | 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 | n/a | n/a | n/a | 0 | 0 |
Arginine (g) | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.3 | 0.2 | 1.8 | n/a | 0.4 | 0.0 | n/a | n/a | n/a | 3 | 1 |
Ash (g) | 0.0 | 0.5 | 0.1 | 0.2 | 0.2 | 0.2 | 1.2 | 0.5 | 3.6 | 4.5 | 6.4 | n/a | 2.0 | 0.0 | n/a | n/a | n/a | 19 | 5 |
Aspartic acid (g) | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | n/a | 0.5 | 1.7 | 2.3 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 5 | 1 |
Caffeine (mg) | 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 | n/a | n/a | n/a | 0 | 0 |
Calcium (mg) | 0.4 | 34.5 | 10.9 | 6.0 | 4.1 | 52.4 | 40.3 | 14.2 | 218.4 | 136.2 | 127.0 | n/a | 54.4 | 1.2 | n/a | n/a | n/a | 700 | 175 |
Calories | 358.0 | 60.0 | 8.9 | 11.7 | 12.1 | 12.9 | 50.0 | 0.0 | 204.8 | 390.4 | 472.3 | n/a | 325.2 | 63.2 | n/a | n/a | n/a | 1,970 | 492 |
Calories (kj) | 1,498.1 | 249.0 | 37.4 | 48.9 | 50.5 | 54.1 | 211.1 | 0.0 | 855.4 | 1,629.9 | 1,972.7 | n/a | 1,361.6 | 264.4 | n/a | n/a | n/a | 8,233 | 2,058 |
Carbohydrates (g) | 0.0 | 14.0 | 2.0 | 2.1 | 2.6 | 4.2 | 11.7 | 0.0 | 53.2 | 91.3 | 89.7 | n/a | 86.1 | 17.1 | n/a | n/a | n/a | 374 | 94 |
Cholesterol (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 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Copper (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.7 | 0.7 | n/a | 0.3 | 0.0 | n/a | n/a | n/a | 2 | 1 |
Cystine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Dietary Fiber (g) | 0.0 | 2.6 | 0.1 | 0.7 | 0.5 | 2.8 | 3.4 | 0.0 | 9.1 | 13.6 | 17.5 | n/a | 4.0 | 0.0 | n/a | n/a | n/a | 54 | 14 |
Folate (mcg) | 0.0 | 28.5 | 0.2 | 1.3 | 0.5 | 0.3 | 23.2 | 0.0 | 122.9 | 49.9 | 265.9 | n/a | 5.4 | 0.4 | n/a | n/a | n/a | 499 | 125 |
Folate, DFE (mcg) | 0.0 | 28.5 | 0.2 | 1.3 | 0.5 | 0.3 | 23.2 | 0.0 | 122.9 | 49.9 | 265.9 | n/a | 5.4 | 0.4 | n/a | n/a | n/a | 499 | 125 |
Folate, food (mcg) | 0.0 | 28.5 | 0.2 | 1.3 | 0.5 | 0.3 | 23.2 | 0.0 | 122.9 | 49.9 | 265.9 | n/a | 5.4 | 0.4 | n/a | n/a | n/a | 499 | 125 |
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 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Fructose | n/a | 1.9 | n/a | 0.0 | 0.1 | 0.1 | 0.7 | n/a | 4.5 | 3.2 | n/a | n/a | 32.3 | 8.5 | n/a | n/a | n/a | 51 | 13 |
Galactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.6 | n/a | n/a | n/a | 1 | 0 |
Glucose (dextrose) | n/a | 3.0 | n/a | 0.0 | 0.0 | 0.1 | 0.7 | n/a | 4.5 | 4.4 | n/a | n/a | 30.2 | 7.4 | n/a | n/a | n/a | 50 | 13 |
Glutamic acid (g) | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.4 | n/a | 0.8 | 0.7 | 3.4 | n/a | 0.2 | 0.0 | n/a | n/a | n/a | 6 | 2 |
Glycine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.3 | 0.8 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Histidine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.5 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | 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) | 0.2 | 0.3 | 0.1 | 1.4 | 0.7 | 0.4 | 0.4 | 0.0 | 3.2 | 2.8 | 5.4 | n/a | 2.0 | 0.1 | n/a | n/a | n/a | 17 | 4 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.2 | 0.8 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Lactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.3 | 0.4 | 1.4 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 2 | 1 |
Lysine (g) | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.3 | 1.3 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 2 | 1 |
Magnesium (mg) | 0.0 | 15.0 | 1.5 | 6.4 | 7.7 | 3.1 | 14.6 | 4.7 | 154.7 | 113.5 | 115.1 | n/a | 34.8 | 0.4 | n/a | n/a | n/a | 472 | 118 |
Maltose | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.3 | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.2 | 0.1 | 0.3 | 1.2 | 0.9 | 0.2 | 0.0 | 0.9 | 1.2 | 2.4 | n/a | 0.3 | 0.0 | n/a | n/a | n/a | 8 | 2 |
Methionine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Monounsaturated Fat (g) | 29.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 31 | 8 |
Niacin (mg) | 0.0 | 0.2 | 0.0 | 0.2 | 0.3 | 0.1 | 1.2 | 0.0 | 5.5 | 2.5 | 0.5 | n/a | 0.8 | 0.0 | n/a | n/a | n/a | 11 | 3 |
Pantothenic acid (mg) | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 1.8 | 3.6 | 1.2 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 7 | 2 |
Phenylalanine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.4 | 1.1 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 2 | 0 |
Phosphorus (mg) | 0.0 | 43.5 | 9.2 | 8.8 | 6.0 | 3.3 | 42.7 | 0.0 | 150.2 | 213.4 | 357.2 | n/a | 109.8 | 0.8 | n/a | n/a | n/a | 945 | 236 |
Phytosterols (mg) | 89.5 | 22.5 | n/a | 2.7 | 3.0 | 1.4 | n/a | n/a | n/a | 54.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 174 | 43 |
Polyunsaturated Fat (g) | 4.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 2.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 7 | 2 |
Potassium (mg) | 0.4 | 219.0 | 24.1 | 83.3 | 47.5 | 22.5 | 390.4 | 4.7 | 1,601.6 | 1,530.0 | 682.7 | n/a | 814.5 | 10.8 | n/a | n/a | n/a | 5,432 | 1,358 |
Proline (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.2 | 0.8 | n/a | 0.3 | 0.0 | n/a | n/a | n/a | 2 | 0 |
Protein (g) | 0.0 | 1.7 | 0.4 | 0.3 | 0.3 | 0.2 | 1.1 | 0.0 | 4.6 | 7.1 | 19.6 | n/a | 3.3 | 0.1 | n/a | n/a | n/a | 39 | 10 |
Retinol (mcg) | 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 | n/a | n/a | n/a | 0 | 0 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | 0.1 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Saturated Fat (g) | 5.6 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.5 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 7 | 2 |
Selenium (mcg) | 0.0 | 0.8 | 0.9 | 0.1 | 2.0 | 0.2 | 0.1 | 0.0 | 2.3 | 2.7 | 11.1 | n/a | 0.7 | 0.2 | n/a | n/a | n/a | 21 | 5 |
Serine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.4 | 1.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 2 | 0 |
Sodium (mg) | 0.8 | 6.0 | 1.0 | 1.3 | 1.0 | 0.5 | 84.2 | 14.2 | 18.2 | 249.7 | 1,186.8 | n/a | 12.0 | 0.8 | n/a | n/a | n/a | 1,576 | 394 |
Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | 1.7 | n/a | n/a | 57.4 | n/a | n/a | 2.9 | n/a | n/a | n/a | n/a | 62 | 16 |
Sucrose | n/a | 1.5 | n/a | 0.1 | 0.0 | 0.0 | 4.4 | n/a | 1.0 | 11.4 | n/a | n/a | 0.5 | 0.2 | n/a | n/a | n/a | 19 | 5 |
Sugar (g) | 0.0 | 6.4 | 0.1 | 0.1 | 0.1 | 0.1 | 5.8 | 0.0 | 10.0 | 19.0 | n/a | n/a | 64.4 | 17.1 | n/a | n/a | n/a | 123 | 31 |
Theobromine (mg) | 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 | n/a | n/a | n/a | 0 | 0 |
Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | 0.4 | 0.1 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Threonine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | n/a | 0.1 | 0.4 | 0.7 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 2 | 0 |
Tocopherol, alpha (mg) | 5.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.8 | 0.0 | 6.6 | 1.2 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 15 | 4 |
Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.3 | 0.0 | n/a | 0.0 | 0.1 | 0.5 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Total Fat (g) | 40.5 | 0.2 | 0.0 | 0.3 | 0.2 | 0.1 | 0.3 | 0.0 | 0.5 | 0.2 | 4.5 | n/a | 0.5 | 0.0 | n/a | n/a | n/a | 47 | 12 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | 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 | n/a | n/a | 0.0 | 0.0 | 0.0 | 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 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.2 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.2 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
Valine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.4 | 0.8 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 2 | 0 |
Vitamin A, IU (IU) | 0.0 | 3.0 | 0.5 | 0.0 | 1.1 | 15.4 | 20,381.3 | 0.0 | 48,366.5 | 64,409.0 | 83.4 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 133,260 | 33,315 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 1,018.7 | 0.0 | 2,420.6 | 3,218.9 | 4.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 6,663 | 1,666 |
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 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.7 | 0.9 | 1.9 | n/a | 0.2 | 0.0 | n/a | n/a | n/a | 4 | 1 |
Vitamin C (mg) | 0.0 | 11.1 | 1.9 | 0.9 | 0.0 | 0.2 | 7.2 | 0.0 | 95.6 | 10.9 | 15.1 | n/a | 2.5 | 0.1 | n/a | n/a | n/a | 145 | 36 |
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 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
Water (g) | 0.0 | 133.7 | 3.5 | 0.4 | 0.4 | 0.6 | 107.7 | 473.5 | 393.2 | 350.9 | 276.6 | n/a | 16.8 | 3.6 | n/a | n/a | n/a | 1,761 | 440 |
Zinc (mg) | 0.0 | 0.3 | 0.1 | 0.1 | 0.1 | 0.1 | 0.3 | 0.0 | 0.7 | 1.4 | 4.2 | n/a | 0.2 | 0.0 | n/a | n/a | n/a | 8 | 2 |
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