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.
|
1/2 cup (85g) quinoa |
1 cup (237g) water |
1 (110g) onions |
2 (6g) garlic cloves |
2 tablespoons (27g) oil |
1 (40g) celery ribs |
1 (61g) carrots |
1 (119g) bell peppers |
1/2 (98g) zucchini |
2 cups (360g) chopped tomatoes |
2 teaspoons (4g) ground cumin |
1/2 teaspoon (1g) chili powder |
1 teaspoon (2g) ground coriander |
1 pinch (0g) cayenne |
1 teaspoon (1g) dried oregano |
1 cup (0g) vegetable stock |
1 to taste (0g) fresh cilantro |
Total | 1 serving | |
| Alanine (g) | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Alcohol | n/a | 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 | 0 | 0 |
| Arginine (g) | 0.9 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Ash (g) | 2.0 | 0.2 | 0.4 | 0.1 | 0.0 | 0.3 | 0.6 | 0.5 | 0.6 | 1.8 | 0.3 | 0.2 | 0.1 | 0.0 | 0.1 | n/a | n/a | 7 | 2 |
| Aspartic acid (g) | 1.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.5 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 2 | 1 |
| Caffeine | n/a | 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 | 0 | 0 |
| Calcium (mg) | 40.0 | 7.1 | 25.3 | 10.9 | 0.0 | 16.0 | 20.1 | 11.9 | 15.7 | 36.0 | 39.1 | 4.5 | 12.8 | 0.7 | 16.0 | n/a | n/a | 256 | 64 |
| Calories | 312.8 | 0.0 | 44.0 | 8.9 | 240.4 | 6.4 | 25.0 | 23.8 | 16.7 | 64.8 | 15.8 | 3.8 | 5.4 | 1.4 | 2.7 | n/a | n/a | 772 | 193 |
| Calories (kj) | 1,308.2 | 0.0 | 182.6 | 37.4 | 1,006.1 | 26.8 | 105.5 | 100.0 | 68.6 | 266.4 | 65.8 | 15.9 | 22.4 | 6.0 | 11.1 | n/a | n/a | 3,223 | 806 |
| Carbohydrates (g) | 54.5 | 0.0 | 10.3 | 2.0 | 0.0 | 1.2 | 5.8 | 5.5 | 3.0 | 14.0 | 1.9 | 0.7 | 1.0 | 0.3 | 0.7 | n/a | n/a | 101 | 25 |
| 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 | n/a | n/a | 0 | 0 |
| Copper (mg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Cystine (g) | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Dietary Fiber (g) | 6.0 | 0.0 | 1.9 | 0.1 | 0.0 | 0.6 | 1.7 | 2.0 | 1.0 | 4.3 | 0.4 | 0.5 | 0.8 | 0.1 | 0.4 | n/a | n/a | 20 | 5 |
| Folate (mcg) | 156.4 | 0.0 | 20.9 | 0.2 | 0.0 | 14.4 | 11.6 | 11.9 | 23.5 | 54.0 | 0.4 | 0.4 | 0.0 | 0.5 | 2.4 | n/a | n/a | 297 | 74 |
| Folate, DFE (mcg) | 156.4 | 0.0 | 20.9 | 0.2 | 0.0 | 14.4 | 11.6 | 11.9 | 23.5 | 54.0 | 0.4 | 0.4 | 0.0 | 0.5 | 2.4 | n/a | n/a | 297 | 74 |
| Folate, food (mcg) | 156.4 | 0.0 | 20.9 | 0.2 | 0.0 | 14.4 | 11.6 | 11.9 | 23.5 | 54.0 | 0.4 | 0.4 | 0.0 | 0.5 | 2.4 | n/a | n/a | 297 | 74 |
| 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 | n/a | n/a | 0 | 0 |
| Fructose | n/a | n/a | 1.4 | n/a | n/a | 0.2 | 0.3 | 1.3 | 1.4 | 4.9 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | 10 | 2 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 2.2 | n/a | n/a | 0.2 | 0.4 | 1.4 | 1.0 | 4.5 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 10 | 2 |
| Glutamic acid (g) | 1.6 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 1.6 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Glycine (g) | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Histidine (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Hydroxyproline | n/a | n/a | n/a | 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 | 0 | 0 |
| Iron (mg) | 3.9 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.2 | 0.4 | 0.4 | 1.0 | 2.8 | 0.2 | 0.3 | 0.0 | 0.4 | n/a | n/a | 10 | 2 |
| Isoleucine (g) | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Lysine (g) | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Magnesium (mg) | 167.5 | 2.4 | 11.0 | 1.5 | 0.0 | 4.4 | 7.3 | 11.9 | 17.6 | 39.6 | 15.4 | 2.0 | 5.9 | 0.7 | 2.7 | n/a | n/a | 290 | 72 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 1.7 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.1 | 0.1 | 0.2 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Methionine (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Monounsaturated Fat (g) | 1.4 | 0.0 | 0.0 | 0.0 | 7.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 10 | 2 |
| Niacin (mg) | 1.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.6 | 0.6 | 0.4 | 2.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 6 | 1 |
| Pantothenic acid (mg) | 0.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.2 | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Phenylalanine (g) | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Phosphorus (mg) | 388.5 | 0.0 | 31.9 | 9.2 | 0.0 | 9.6 | 21.4 | 23.8 | 37.2 | 86.4 | 21.0 | 4.1 | 7.4 | 1.3 | 1.5 | n/a | n/a | 643 | 161 |
| Phytosterols | n/a | n/a | 16.5 | n/a | 263.3 | 2.4 | n/a | 10.7 | n/a | 25.2 | 2.9 | 1.1 | 0.8 | 0.4 | 2.0 | n/a | n/a | 325 | 81 |
| Polyunsaturated Fat (g) | 2.8 | 0.0 | 0.0 | 0.0 | 14.9 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 19 | 5 |
| Potassium (mg) | 478.6 | 2.4 | 160.6 | 24.1 | 0.0 | 104.0 | 195.2 | 208.3 | 255.8 | 853.2 | 75.1 | 26.3 | 22.8 | 9.1 | 12.6 | n/a | n/a | 2,428 | 607 |
| Proline (g) | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Protein (g) | 12.0 | 0.0 | 1.2 | 0.4 | 0.0 | 0.3 | 0.6 | 1.0 | 1.2 | 3.2 | 0.7 | 0.2 | 0.2 | 0.1 | 0.1 | n/a | n/a | 21 | 5 |
| 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 | n/a | n/a | 0 | 0 |
| Riboflavin (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 0.6 | 0.0 | 0.0 | 0.0 | 3.5 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
| Selenium (mcg) | 7.2 | 0.0 | 0.6 | 0.9 | 0.0 | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | 0.2 | 0.3 | 0.5 | 0.0 | 0.0 | n/a | n/a | 10 | 3 |
| Serine (g) | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Sodium (mg) | 4.3 | 7.1 | 4.4 | 1.0 | 0.0 | 32.0 | 42.1 | 3.6 | 7.8 | 18.0 | 7.1 | 22.1 | 0.6 | 0.1 | 0.3 | n/a | n/a | 150 | 38 |
| Starch (g) | 44.4 | n/a | 0.0 | n/a | n/a | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 45 | 11 |
| Sucrose | n/a | n/a | 1.1 | n/a | n/a | 0.0 | 2.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Sugar | n/a | 0.0 | 4.7 | 0.1 | 0.0 | 0.7 | 2.9 | 2.9 | 2.5 | 9.5 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 23 | 6 |
| Theobromine | n/a | 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 | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Threonine (g) | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 2.1 | 0.0 | 0.0 | 0.0 | 3.9 | 0.1 | 0.4 | 0.4 | 0.1 | 1.9 | 0.1 | 0.5 | n/a | 0.1 | 0.2 | n/a | n/a | 10 | 2 |
| Tocopherol, beta (mg) | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 3.9 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | n/a | 5 | 1 |
| Total Fat (g) | 5.2 | 0.0 | 0.1 | 0.0 | 27.2 | 0.1 | 0.1 | 0.2 | 0.3 | 0.7 | 0.9 | 0.2 | 0.3 | 0.1 | 0.0 | n/a | n/a | 36 | 9 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tyrosine (g) | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Valine (g) | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Vitamin A, IU (IU) | 11.9 | 0.0 | 2.2 | 0.5 | 0.0 | 179.6 | 10,190.7 | 440.3 | 196.0 | 2,998.8 | 53.3 | 400.3 | 0.0 | 187.2 | 17.0 | n/a | n/a | 14,678 | 3,669 |
| Vitamin A, RAE (mcg) | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 8.8 | 509.4 | 21.4 | 9.8 | 151.2 | 2.7 | 20.0 | 0.0 | 9.4 | 0.9 | n/a | n/a | 734 | 184 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.4 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.3 | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Vitamin C | n/a | 0.0 | 8.1 | 1.9 | 0.0 | 1.2 | 3.6 | 95.7 | 17.5 | 49.3 | 0.3 | 0.0 | 0.4 | 0.3 | 0.0 | n/a | n/a | 178 | 45 |
| 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 | n/a | n/a | 0 | 0 |
| Water (g) | 11.3 | 236.8 | 98.0 | 3.5 | 0.0 | 38.2 | 53.9 | 111.7 | 92.9 | 340.3 | 0.3 | 0.1 | 0.2 | 0.0 | 0.1 | n/a | n/a | 987 | 247 |
| Zinc (mg) | 2.6 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.2 | 0.3 | 0.6 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
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.