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 cup (140g) butternut squash |
1 (119g) red bell peppers |
1 small (70g) yellow onions |
1 teaspoon (6g) sea salt |
1/2 teaspoon (1g) ground cumin |
1/4 teaspoon (0g) ground ginger |
1/4 teaspoon (1g) ground cinnamon |
1/4 teaspoon (1g) paprika |
1/4 teaspoon (1g) garlic powder |
1 pinch (0g) cayenne pepper |
1 cup (173g) couscous |
2 cups (474g) boiling water |
15 ounces (425g) chickpeas |
2 tablespoons (8g) Italian parsley |
Total | 1 serving | |
| Alanine (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | 0.9 | 0.0 | 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 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | n/a | 2.0 | 0.0 | 3 | 1 |
| Ash (g) | 1.1 | 0.6 | 0.2 | 6.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.5 | 6.8 | 0.2 | 17 | 3 |
| Aspartic acid (g) | 0.1 | 0.3 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | n/a | 2.5 | 0.0 | 4 | 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 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 67.2 | 8.3 | 16.1 | 1.4 | 9.8 | 0.5 | 6.5 | 1.3 | 0.6 | 0.2 | 41.5 | 14.2 | 136.1 | 10.5 | 314 | 52 |
| Calories | 63.0 | 36.9 | 28.0 | 0.0 | 3.9 | 1.5 | 1.6 | 1.6 | 2.6 | 0.4 | 650.5 | 0.0 | 506.1 | 2.7 | 1,299 | 216 |
| Calories (kj) | 263.2 | 153.5 | 116.2 | 0.0 | 16.5 | 6.3 | 6.8 | 6.8 | 10.7 | 1.5 | 2,721.3 | 0.0 | 2,113.6 | 11.5 | 5,428 | 905 |
| Carbohydrates (g) | 16.4 | 7.2 | 6.5 | 0.0 | 0.5 | 0.3 | 0.5 | 0.3 | 0.6 | 0.1 | 134.0 | 0.0 | 96.2 | 0.5 | 263 | 44 |
| 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 |
| Copper (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.7 | 0.0 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | 0.3 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 2.8 | 2.5 | 1.2 | 0.0 | 0.1 | 0.1 | 0.3 | 0.2 | 0.1 | 0.0 | 8.7 | 0.0 | 18.7 | 0.3 | 35 | 6 |
| Folate (mcg) | 37.8 | 54.7 | 13.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 0.4 | 0.1 | 34.6 | 0.0 | 284.9 | 11.6 | 438 | 73 |
| Folate, DFE (mcg) | 37.8 | 54.7 | 13.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 0.4 | 0.1 | 34.6 | 0.0 | 284.9 | 11.6 | 438 | 73 |
| Folate, food (mcg) | 37.8 | 54.7 | 13.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.3 | 0.4 | 0.1 | 34.6 | 0.0 | 284.9 | 11.6 | 438 | 73 |
| 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 |
| Fructose (g) | 1.4 | 2.7 | 0.9 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 1.4 | 2.3 | 1.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Glutamic acid (g) | 0.2 | 0.3 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 8.0 | n/a | 3.7 | 0.0 | 12 | 2 |
| Glycine (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | n/a | 0.9 | 0.0 | 2 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.6 | 0.0 | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.0 | 0.5 | 0.1 | 0.0 | 0.7 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 1.9 | 0.0 | 5.7 | 0.5 | 11 | 2 |
| Isoleucine (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | n/a | 0.9 | 0.0 | 2 | 0 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.5 | n/a | 1.5 | 0.0 | 3 | 1 |
| Lysine (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | n/a | 1.4 | 0.0 | 2 | 0 |
| Magnesium (mg) | 47.6 | 14.3 | 7.0 | 0.1 | 3.8 | 1.0 | 0.4 | 1.0 | 0.6 | 0.2 | 76.1 | 4.7 | 123.3 | 3.8 | 284 | 47 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 2.6 | 0.0 | 5 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.3 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 1.1 | 0.0 | 1 | 0 |
| Niacin (mg) | 1.7 | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 6.0 | 0.0 | 0.6 | 0.1 | 10 | 2 |
| Pantothenic acid (mg) | 0.6 | 0.4 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.2 | 0.0 | 1.3 | 0.0 | 5 | 1 |
| Phenylalanine (g) | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.1 | n/a | 1.1 | 0.0 | 2 | 0 |
| Phosphorus (mg) | 46.2 | 30.9 | 20.3 | 0.0 | 5.2 | 0.8 | 0.4 | 1.8 | 3.2 | 0.3 | 294.1 | 0.0 | 382.8 | 4.4 | 790 | 132 |
| Phytosterols | n/a | n/a | 10.5 | 0.0 | 0.7 | 0.4 | 0.2 | 1.0 | 0.1 | 0.1 | n/a | n/a | n/a | 0.4 | 13 | 2 |
| Polyunsaturated Fat (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 2.2 | 0.0 | 3 | 0 |
| Potassium (mg) | 492.8 | 251.1 | 102.2 | 0.5 | 18.8 | 5.9 | 2.8 | 13.1 | 9.2 | 2.3 | 287.2 | 4.7 | 731.5 | 42.1 | 1,964 | 327 |
| Proline (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.4 | n/a | 0.9 | 0.0 | 3 | 1 |
| Protein (g) | 1.4 | 1.2 | 0.8 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 22.1 | 0.0 | 21.1 | 0.2 | 47 | 8 |
| 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 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.5 | 0.0 | 1 | 0 |
| Selenium (mcg) | 0.7 | 0.1 | 0.4 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 11.9 | 0.0 | 14 | 2 |
| Serine (g) | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | n/a | 1.1 | 0.0 | 2 | 0 |
| Sodium (mg) | 5.6 | 4.8 | 2.8 | 2,325.5 | 1.8 | 0.1 | 0.1 | 0.4 | 0.5 | 0.0 | 17.3 | 14.2 | 1,271.6 | 4.3 | 3,649 | 608 |
| Starch | 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 |
| Sucrose (g) | 0.3 | 0.0 | 0.7 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 3.1 | 5.0 | 3.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 11 | 2 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | 0.8 | 0.0 | 1 | 0 |
| Tocopherol, alpha (mg) | 2.0 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.1 | 4 | 1 |
| Tocopherol, beta | n/a | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Total Fat (g) | 0.1 | 0.4 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.1 | 0.0 | 4.8 | 0.1 | 7 | 1 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.2 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | 0.5 | 0.0 | 1 | 0 |
| Valine (g) | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | n/a | 0.9 | 0.0 | 2 | 0 |
| Vitamin A, IU (IU) | 14,882.0 | 3,725.9 | 1.4 | 0.0 | 13.3 | 0.1 | 1.9 | 283.2 | 0.0 | 46.8 | 0.0 | 0.0 | 89.3 | 640.2 | 19,684 | 3,281 |
| Vitamin A, RAE (mcg) | 744.8 | 186.8 | 0.0 | 0.0 | 0.7 | 0.0 | 0.1 | 14.2 | 0.0 | 2.3 | 0.0 | 0.0 | 4.3 | 32.0 | 985 | 164 |
| 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 |
| Vitamin B-6 (mg) | 0.2 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 2.0 | 0.0 | 3 | 0 |
| Vitamin C (mg) | 29.4 | 152.0 | 5.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 16.2 | 10.1 | 213 | 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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 121.0 | 109.7 | 62.4 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 14.8 | 473.5 | 296.4 | 6.7 | 1,085 | 181 |
| Zinc (mg) | 0.2 | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 4.5 | 0.1 | 7 | 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.