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 to taste (0g) cooking spray |
2 cups (178g) leeks |
1 1/2 cups (240g) onions |
1 teaspoon (1g) dried mint flakes |
1/2 teaspoon (1g) fennel seeds |
3 (9g) garlic cloves |
14 ounces (397g) artichoke hearts |
7 ounces (198g) roasted red peppers |
1 cup (256g) cannellini beans |
1 1/2 tablespoons (21g) butter |
2 tablespoons (15g) all-purpose flour |
1 1/2 cups (368g) nonfat milk |
4 ounces (120g) feta cheese |
3 tablespoons (18g) fresh parmesan cheese |
6 (0g) no-boil lasagna noodles |
10 ounces (284g) frozen chopped spinach |
3/4 cup (170g) part-skim mozzarella cheese |
Total | 1 serving | |
| Alanine | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.6 | 0.0 | 0.0 | 0.4 | 0.8 | 0.2 | n/a | 0.6 | 1.3 | 4 | 1 |
| Alcohol | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 0.7 | 0.0 | 0.1 | 0.3 | 0.6 | 0.3 | n/a | 1.4 | 1.8 | 6 | 1 |
| Ash | n/a | 1.9 | 0.8 | 0.1 | 0.1 | 0.1 | 2.9 | 7.4 | 4.2 | 0.4 | 0.1 | 2.8 | 6.3 | 1.5 | n/a | 4.1 | 5.6 | 38 | 6 |
| Aspartic acid | n/a | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 1.7 | 0.0 | 0.1 | 0.9 | 0.9 | 0.5 | n/a | 1.2 | 3.0 | 9 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Caffeine | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium | n/a | 105.0 | 55.2 | 7.4 | 12.0 | 16.3 | 83.4 | 81.4 | 87.0 | 5.1 | 2.2 | 448.4 | 593.7 | 203.9 | n/a | 366.4 | 1,332.5 | 3,400 | 567 |
| Calories | n/a | 108.6 | 96.0 | 1.4 | 3.5 | 13.4 | 210.4 | 35.7 | 215.0 | 152.7 | 54.6 | 125.0 | 317.9 | 79.2 | n/a | 82.4 | 432.8 | 1,929 | 321 |
| Calories (kj) | n/a | 453.9 | 398.4 | 6.0 | 14.4 | 56.1 | 873.2 | 148.8 | 903.7 | 638.8 | 228.4 | 521.9 | 1,328.2 | 331.8 | n/a | 340.8 | 1,813.1 | 8,057 | 1,343 |
| Campesterol | n/a | n/a | 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 | n/a | n/a | 0 | 0 |
| Carbohydrates | n/a | 25.2 | 22.4 | 0.3 | 0.5 | 3.0 | 47.4 | 7.7 | 37.1 | 0.0 | 11.4 | 18.2 | 4.9 | 0.7 | n/a | 12.0 | 4.7 | 196 | 33 |
| Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 45.8 | 0.0 | 7.4 | 107.2 | 16.2 | n/a | 0.0 | 109.1 | 286 | 48 |
| Copper | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 2 | 0 |
| Cystine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | n/a | 0.1 | 0.2 | 1 | 0 |
| Dietary Fiber | n/a | 3.2 | 4.1 | 0.1 | 0.4 | 0.2 | 34.1 | 2.4 | 13.6 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 8.2 | 0.0 | 67 | 11 |
| Folate | n/a | 113.9 | 45.6 | 2.7 | n/a | 0.3 | 353.3 | 31.8 | 92.2 | 0.6 | 3.9 | 18.4 | 38.5 | 1.8 | n/a | 411.8 | 15.3 | 1,130 | 188 |
| Folate, DFE | n/a | 113.9 | 45.6 | 2.7 | n/a | 0.3 | 353.3 | 31.8 | 92.2 | 0.6 | 3.9 | 18.4 | 38.5 | 1.8 | n/a | 411.8 | 15.3 | 1,130 | 188 |
| Folate, food | n/a | 113.9 | 45.6 | 2.7 | n/a | 0.3 | 353.3 | 31.8 | 92.2 | 0.6 | 3.9 | 18.4 | 38.5 | 1.8 | n/a | 411.8 | 15.3 | 1,130 | 188 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | n/a | 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 |
| Fructose | n/a | n/a | 3.1 | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.5 | n/a | 4 | 1 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 4.7 | n/a | n/a | n/a | 1.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.7 | n/a | 6 | 1 |
| Glutamic acid | n/a | 0.4 | 0.6 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 2.2 | 0.0 | 0.5 | 2.5 | 2.9 | 1.6 | n/a | 1.4 | 9.7 | 22 | 4 |
| Glycine | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.5 | 0.0 | 0.1 | 0.2 | 0.1 | 0.1 | n/a | 0.6 | 0.8 | 3 | 0 |
| Histidine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 0.3 | 0.5 | 0.2 | n/a | 0.1 | 1.6 | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron | n/a | 3.7 | 0.5 | 0.4 | 0.2 | 0.2 | 2.4 | 1.6 | 3.0 | 0.0 | 0.2 | 0.1 | 0.8 | 0.2 | n/a | 5.4 | 0.4 | 19 | 3 |
| Isoleucine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.6 | 0.0 | 0.1 | 0.6 | 1.0 | 0.4 | n/a | 0.4 | 2.0 | 5 | 1 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 18.7 | n/a | 0.0 | n/a | 0.0 | n/a | 19 | 3 |
| Leucine | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 1.1 | 0.0 | 0.1 | 1.2 | 1.7 | 0.7 | n/a | 0.6 | 4.0 | 10 | 2 |
| Lysine | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.9 | 0.0 | 0.0 | 0.9 | 1.5 | 0.5 | n/a | 0.7 | 4.2 | 9 | 2 |
| Magnesium | n/a | 49.8 | 24.0 | 3.0 | 3.9 | 2.3 | 166.7 | 21.8 | 69.1 | 0.4 | 3.3 | 40.4 | 22.9 | 7.0 | n/a | 213.0 | 39.2 | 667 | 111 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese | n/a | 0.9 | 0.3 | 0.1 | 0.1 | 0.2 | 0.9 | 0.3 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 2.0 | 0.0 | 5 | 1 |
| Methionine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 0.4 | 0.2 | n/a | 0.1 | 1.2 | 2 | 0 |
| Monounsaturated Fat | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.0 | 4.5 | 0.0 | 0.1 | 5.6 | 1.5 | n/a | 0.0 | 7.7 | 21 | 3 |
| Niacin | n/a | 0.7 | 0.3 | 0.0 | 0.1 | 0.1 | 4.4 | 1.1 | 1.1 | 0.0 | 0.2 | 0.3 | 1.2 | 0.0 | n/a | 1.4 | 0.2 | 11 | 2 |
| Pantothenic acid | n/a | 0.2 | 0.3 | 0.0 | n/a | 0.1 | 1.0 | 0.1 | 0.4 | 0.0 | 0.1 | 1.3 | 1.2 | 0.1 | n/a | 0.3 | 0.1 | 5 | 1 |
| Phenylalanine | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.8 | 0.0 | 0.1 | 0.5 | 0.8 | 0.4 | n/a | 0.6 | 2.2 | 6 | 1 |
| Phosphorus | n/a | 62.3 | 69.6 | 1.4 | 4.9 | 13.8 | 289.8 | 39.7 | 230.4 | 5.1 | 16.2 | 371.2 | 405.8 | 134.0 | n/a | 139.2 | 789.0 | 2,572 | 429 |
| Phytosterols | n/a | n/a | 36.0 | 0.4 | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 37 | 6 |
| Polyunsaturated Fat | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.3 | 0.7 | 0.6 | 0.1 | 0.0 | 0.7 | 0.2 | n/a | 0.2 | 0.8 | 5 | 1 |
| Potassium | n/a | 320.4 | 350.4 | 9.6 | 16.9 | 36.1 | 1,135.2 | 289.8 | 606.7 | 5.1 | 16.0 | 573.3 | 74.7 | 23.0 | n/a | 982.6 | 143.1 | 4,583 | 764 |
| Proline | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.8 | 0.0 | 0.2 | 1.3 | 1.7 | 0.8 | n/a | 0.6 | 4.3 | 10 | 2 |
| Protein | n/a | 2.7 | 2.6 | 0.1 | 0.2 | 0.6 | 11.5 | 1.6 | 13.4 | 0.2 | 1.5 | 12.4 | 17.1 | 7.1 | n/a | 10.3 | 41.3 | 123 | 20 |
| Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 142.9 | 0.0 | 3.7 | 150.5 | 41.0 | n/a | 0.0 | 211.3 | 549 | 92 |
| Riboflavin | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.7 | 1.0 | 0.1 | n/a | 0.6 | 0.5 | 4 | 1 |
| Saturated Fat | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.4 | 10.9 | 0.0 | 0.2 | 18.0 | 3.2 | n/a | 0.1 | 17.2 | 51 | 8 |
| Selenium | n/a | 1.8 | 1.2 | n/a | n/a | 1.3 | 0.8 | 0.6 | 2.3 | 0.2 | 5.1 | 11.4 | 18.1 | 3.3 | n/a | 17.0 | 24.5 | 88 | 15 |
| Serine | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.8 | 0.0 | 0.1 | 0.6 | 1.4 | 0.4 | n/a | 0.5 | 2.4 | 7 | 1 |
| Sodium | n/a | 35.6 | 9.6 | 1.7 | 0.9 | 1.5 | 238.2 | 2,717.0 | 757.8 | 152.1 | 0.3 | 154.4 | 1,343.8 | 281.1 | n/a | 210.2 | 1,054.8 | 6,959 | 1,160 |
| Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 22.8 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 23 | 4 |
| Stigmasterol | n/a | n/a | 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 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 2.4 | n/a | n/a | n/a | 2.9 | n/a | 4.7 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.7 | n/a | 11 | 2 |
| Sugar | n/a | 6.9 | 10.2 | n/a | n/a | 0.1 | 3.9 | n/a | 4.7 | 0.0 | 0.0 | 18.7 | 4.9 | 0.2 | n/a | 1.8 | 1.9 | 53 | 9 |
| Theobromine | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.3 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | n/a | 0.3 | 0.0 | 1 | 0 |
| Threonine | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.5 | 0.0 | 0.0 | 0.3 | 0.8 | 0.3 | n/a | 0.6 | 1.6 | 4 | 1 |
| Tocopherol, alpha | n/a | 1.6 | 0.0 | n/a | n/a | 0.0 | 0.8 | n/a | 0.1 | 0.5 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 8.2 | 0.2 | 12 | 2 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1.8 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | n/a | 2 | 0 |
| Total Fat | n/a | 0.5 | 0.2 | 0.0 | 0.1 | 0.0 | 1.3 | 0.6 | 1.5 | 17.3 | 0.1 | 0.3 | 25.6 | 5.3 | n/a | 1.6 | 27.1 | 82 | 14 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Tryptophan | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | n/a | 0.3 | 0.6 | 2 | 0 |
| Tyrosine | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.5 | 0.8 | 0.4 | n/a | 0.6 | 2.4 | 5 | 1 |
| Valine | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.8 | 0.0 | 0.1 | 0.7 | 1.3 | 0.5 | n/a | 0.5 | 2.6 | 7 | 1 |
| Vitamin A, IU | n/a | 2,967.3 | 4.8 | 52.9 | 1.4 | 0.8 | 51.6 | 1,032.0 | 0.0 | 532.3 | 0.0 | 55.1 | 508.2 | 159.0 | n/a | 33,301.8 | 819.6 | 39,487 | 6,581 |
| Vitamin A, RAE | n/a | 147.7 | 0.0 | 2.6 | 0.1 | 0.0 | 4.0 | 51.6 | 0.0 | 145.7 | 0.0 | 7.4 | 150.5 | 42.1 | n/a | 1,664.2 | 216.4 | 2,432 | 405 |
| Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.8 | 2.0 | 0.4 | n/a | 0.0 | 1.4 | 6 | 1 |
| Vitamin B-6 | n/a | 0.4 | 0.3 | 0.0 | 0.0 | 0.1 | 0.3 | 0.4 | 0.2 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | n/a | 0.5 | 0.1 | 3 | 0 |
| Vitamin C | n/a | 21.4 | 17.8 | 0.0 | 0.2 | 2.8 | 29.4 | 92.3 | 3.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 15.6 | 0.0 | 182 | 30 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12.8 | 0.0 | 0.0 | 19.3 | 3.9 | n/a | 0.0 | 20.4 | 56 | 9 |
| Water | n/a | 147.7 | 213.9 | 0.1 | 0.1 | 5.3 | 333.7 | 181.1 | 199.8 | 3.4 | 1.8 | 333.8 | 66.5 | 3.8 | n/a | 256.1 | 91.6 | 1,839 | 306 |
| Zinc | n/a | 0.2 | 0.4 | 0.0 | 0.0 | 0.1 | 1.6 | 0.4 | 1.2 | 0.0 | 0.1 | 1.5 | 3.5 | 0.7 | n/a | 1.6 | 4.7 | 16 | 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.