Nutritional Facts: Vegetarian Cottage Pie

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 to taste (0g)
cooking spray
1 (110g)
red onions
2 stalks (80g)
celery
1 large (72g)
carrots
2 (6g)
garlic cloves
1 teaspoon (1g)
fresh thyme
400 g (400g)
brown lentils
400 g (0g)
no-salt-added kidney beans
2 medium (392g)
zucchini
400 g (400g)
no-salt-added diced tomatoes
1/2 cup (0g)
gluten-free vegetable stock
2 teaspoons (11g)
balsamic vinegar
4 medium (852g)
potatoes
1/3 cup (82g)
skim milk
1/2 cup (50g)
parmesan cheese
Total 1 serving
Alanine n/a 0.0 0.0 0.1 0.0 n/a 4.3 n/a 0.2 0.1 n/a n/a 0.5 0.1 0.6 6 2
Alcohol n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Arginine n/a 0.1 0.0 0.1 0.0 n/a 8.0 n/a 0.2 0.1 n/a n/a 0.8 0.1 0.8 10 3
Ash n/a 0.4 0.6 0.7 0.1 0.0 10.7 n/a 2.3 3.2 n/a 0.0 9.2 0.7 4.0 32 8
Aspartic acid n/a 0.1 0.1 0.1 0.0 n/a 11.4 n/a 0.6 0.6 n/a n/a 4.0 0.2 1.3 19 5
Caffeine n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Calcium n/a 25.3 32.0 23.8 10.9 3.2 224.0 n/a 62.7 124.0 n/a 2.9 102.2 117.1 554.5 1,283 321
Calories n/a 44.0 12.8 29.5 8.9 0.8 1,412.0 n/a 66.6 68.0 n/a 9.3 656.0 33.6 215.5 2,557 639
Calories (kj) n/a 182.6 53.6 124.6 37.4 3.4 5,908.0 n/a 274.4 288.0 n/a 39.1 2,734.9 139.3 902.5 10,688 2,672
Carbohydrates n/a 10.3 2.4 6.9 2.0 0.2 240.3 n/a 12.2 16.0 n/a 1.8 148.8 4.6 2.0 447 112
Cholesterol n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 1.6 44.0 46 11
Copper n/a 0.0 0.0 0.0 0.0 0.0 2.1 n/a 0.2 0.3 n/a 0.0 0.9 0.0 0.1 4 1
Cystine n/a 0.0 0.0 0.1 0.0 n/a 1.4 n/a 0.0 0.0 n/a n/a 0.2 0.0 0.1 2 0
Dietary Fiber n/a 1.9 1.3 2.0 0.1 0.1 122.0 n/a 3.9 4.0 n/a n/a 18.7 0.0 0.0 154 39
Folate n/a 20.9 28.8 13.7 0.2 0.4 1,916.0 n/a 94.1 32.0 n/a n/a 136.3 4.9 5.0 2,252 563
Folate, DFE n/a 20.9 28.8 13.7 0.2 0.4 1,916.0 n/a 94.1 32.0 n/a n/a 136.3 4.9 5.0 2,252 563
Folate, food n/a 20.9 28.8 13.7 0.2 0.4 1,916.0 n/a 94.1 32.0 n/a n/a 136.3 4.9 5.0 2,252 563
Folic acid n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Fructose n/a 1.4 0.4 0.4 n/a n/a 1.1 n/a 5.4 5.1 n/a 0.8 2.3 n/a 0.1 17 4
Galactose n/a 0.0 0.5 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a 0.1 1 0
Glucose (dextrose) n/a 2.2 0.4 0.4 n/a n/a 0.0 n/a 4.2 4.4 n/a 0.8 2.8 n/a 0.1 15 4
Glutamic acid n/a 0.3 0.1 0.3 0.0 n/a 16.0 n/a 0.5 1.9 n/a n/a 2.9 0.7 4.3 27 7
Glycine n/a 0.0 0.0 0.0 0.0 n/a 4.2 n/a 0.2 0.1 n/a n/a 0.5 0.1 0.4 5 1
Histidine n/a 0.0 0.0 0.0 0.0 n/a 2.9 n/a 0.1 0.1 n/a n/a 0.3 0.1 0.5 4 1
Iron n/a 0.2 0.2 0.2 0.1 0.1 30.2 n/a 1.5 3.9 n/a 0.1 6.6 0.0 0.5 44 11
Isoleucine n/a 0.0 0.0 0.1 0.0 0.0 4.5 n/a 0.2 0.1 n/a n/a 0.6 0.2 1.0 7 2
Lactose n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a 0.1 0 0
Leucine n/a 0.0 0.0 0.1 0.0 0.0 7.5 n/a 0.3 0.1 n/a n/a 0.8 0.3 1.9 11 3
Lysine n/a 0.0 0.0 0.1 0.0 0.0 7.2 n/a 0.3 0.1 n/a n/a 0.9 0.3 1.5 10 3
Magnesium n/a 11.0 8.8 8.6 1.5 1.3 488.0 n/a 70.6 44.0 n/a 1.3 196.0 13.1 19.0 863 216
Maltose n/a 0.0 0.0 0.0 n/a n/a 1.2 n/a 0.0 0.0 n/a 0.0 0.0 n/a 0.1 1 0
Manganese n/a 0.1 0.1 0.1 0.1 0.0 5.3 n/a 0.7 0.3 n/a 0.0 1.3 0.0 0.0 8 2
Methionine n/a 0.0 0.0 0.0 0.0 n/a 0.9 n/a 0.1 0.0 n/a n/a 0.3 0.1 0.5 2 0
Monounsaturated Fat n/a 0.0 0.0 0.0 0.0 0.0 0.8 n/a 0.0 0.1 n/a n/a 0.0 0.1 4.2 5 1
Niacin n/a 0.1 0.3 0.7 0.0 0.0 10.4 n/a 1.8 2.8 n/a n/a 9.0 0.1 0.1 25 6
Pantothenic acid n/a 0.1 0.2 0.2 0.0 0.0 8.6 n/a 0.8 0.5 n/a n/a 2.5 0.3 0.2 13 3
Phenylalanine n/a 0.0 0.0 0.0 0.0 n/a 5.1 n/a 0.2 0.1 n/a n/a 0.7 0.2 1.0 7 2
Phosphorus n/a 31.9 19.2 25.2 9.2 0.8 1,804.0 n/a 149.0 76.0 n/a 2.0 485.6 91.7 364.5 3,059 765
Phytosterols n/a 16.5 4.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a 42.6 n/a n/a 64 16
Polyunsaturated Fat n/a 0.0 0.1 0.1 0.0 0.0 2.1 n/a 0.4 0.2 n/a n/a 0.4 0.0 0.6 4 1
Potassium n/a 160.6 208.0 230.4 24.1 4.9 3,820.0 n/a 1,023.1 752.0 n/a 11.9 3,586.9 149.1 62.5 10,033 2,508
Proline n/a 0.0 0.0 0.0 0.0 n/a 4.3 n/a 0.1 0.1 n/a n/a 0.5 0.3 2.3 8 2
Protein n/a 1.2 0.6 0.7 0.4 0.0 103.2 n/a 4.7 3.1 n/a 0.1 17.2 3.2 19.2 154 38
Retinol n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 50.0 111.5 161 40
Riboflavin n/a 0.0 0.0 0.0 0.0 0.0 0.8 n/a 0.4 0.2 n/a n/a 0.3 0.2 0.2 2 1
Saturated Fat n/a 0.0 0.0 0.0 0.0 0.0 0.6 n/a 0.3 0.1 n/a 0.0 0.2 0.1 8.7 10 3
Selenium n/a 0.6 0.3 0.1 0.9 n/a 33.2 n/a 0.8 0.4 n/a n/a 2.6 2.0 8.9 50 12
Serine n/a 0.0 0.0 0.0 0.0 n/a 4.8 n/a 0.2 0.1 n/a n/a 0.6 0.2 1.1 7 2
Sodium n/a 4.4 64.0 49.7 1.0 0.1 24.0 n/a 31.4 40.0 n/a 2.4 51.1 48.3 764.5 1,081 270
Starch n/a 0.0 0.0 1.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 131.5 n/a n/a 133 33
Sucrose n/a 1.1 0.1 2.6 n/a n/a 5.9 n/a 0.2 0.0 n/a 0.0 1.4 n/a 0.1 11 3
Sugar n/a 4.7 1.5 3.4 0.1 n/a 8.1 n/a 9.8 9.5 n/a 1.6 6.6 n/a 0.5 46 11
Theobromine n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0 0
Thiamin n/a 0.1 0.0 0.0 0.0 0.0 3.5 n/a 0.2 0.2 n/a n/a 0.7 0.0 0.0 5 1
Threonine n/a 0.0 0.0 0.1 0.0 0.0 3.7 n/a 0.1 0.2 n/a n/a 0.6 0.1 0.7 6 1
Tocopherol, alpha n/a 0.0 0.2 0.5 0.0 n/a 2.0 n/a 0.5 2.7 n/a n/a 0.1 n/a 0.1 6 2
Tocopherol, beta n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, delta n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma n/a 0.0 0.0 0.0 n/a n/a 16.9 n/a n/a 0.2 n/a n/a 0.0 n/a n/a 17 4
Total Fat n/a 0.1 0.1 0.2 0.0 0.0 4.2 n/a 1.3 0.5 n/a 0.0 0.8 0.2 14.3 22 5
Trans-monoenoic Fat 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 0 0
TransFatty acids n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Tryptophan n/a 0.0 0.0 0.0 0.0 0.0 0.9 n/a 0.0 0.0 n/a n/a 0.2 0.0 0.3 2 0
Tyrosine n/a 0.0 0.0 0.0 0.0 n/a 2.8 n/a 0.1 0.1 n/a n/a 0.4 0.2 1.2 5 1
Valine n/a 0.0 0.0 0.0 0.0 0.0 5.1 n/a 0.2 0.1 n/a n/a 0.9 0.2 1.3 8 2
Vitamin A, IU n/a 2.2 359.2 12,028.3 0.5 38.0 156.0 n/a 784.0 468.0 n/a 0.0 17.0 166.3 432.5 14,452 3,613
Vitamin A, RAE n/a 0.0 17.6 601.2 0.0 1.9 8.0 n/a 39.2 24.0 n/a 0.0 0.0 50.0 114.5 856 214
Vitamin B-12 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.4 1.1 1 0
Vitamin B-6 n/a 0.1 0.1 0.1 0.1 0.0 2.2 n/a 0.6 0.4 n/a n/a 2.5 0.0 0.0 6 2
Vitamin C n/a 8.1 2.5 4.2 1.9 1.3 17.6 n/a 70.2 37.2 n/a 0.0 167.8 0.9 0.0 312 78
Vitamin D n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 32.8 10.5 43 11
Water n/a 98.0 76.3 63.6 3.5 0.5 41.6 n/a 371.6 377.1 n/a 8.1 676.0 73.2 10.4 1,800 450
Zinc n/a 0.2 0.1 0.2 0.1 0.0 19.1 n/a 1.3 0.6 n/a 0.0 2.5 0.4 1.9 26 7

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