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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2 cups (340g) quinoa |
4 cups (948g) water |
1 tablespoon (18g) salt |
2 tablespoons (27g) coconut oil |
1 small (70g) onions |
6 (18g) garlic cloves |
5 large (910g) tomatoes |
1 cup (237g) water |
14 ounces (397g) coconut milk |
1 tablespoon (20g) molasses |
1/4 cup (0g) dry coconut powder |
1 (1g) cinnamon sticks |
3 tablespoons (19g) curry powder |
2 tablespoons (11g) ground coriander |
2 cups (384g) red lentils |
1 to taste (0g) salt and pepper |
1 bunch (30g) cilantro |
Total | 1 serving | |
| Alanine (g) | 2.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | 4.0 | n/a | n/a | 7 | 1 |
| Alcohol | n/a | 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 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 3.7 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 1.3 | n/a | n/a | n/a | n/a | n/a | 7.4 | n/a | n/a | 13 | 2 |
| Ash (g) | 8.1 | 0.9 | 18.0 | 0.0 | 0.2 | 0.3 | 4.6 | 0.2 | 3.8 | 0.7 | n/a | n/a | 1.1 | 0.6 | 7.4 | n/a | 0.4 | 46 | 8 |
| Aspartic acid (g) | 3.9 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 1.2 | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | 10.6 | n/a | n/a | 17 | 3 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 180.5 | n/a | 0.6 | 181 | 30 |
| Caffeine | n/a | 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 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 159.8 | 28.4 | 4.3 | 0.0 | 16.1 | 32.6 | 91.0 | 7.1 | 71.4 | 41.0 | n/a | n/a | 90.3 | 76.2 | 157.4 | n/a | 20.1 | 796 | 133 |
| Calories | 1,251.2 | 0.0 | 0.0 | 234.5 | 28.0 | 26.8 | 163.8 | 0.0 | 781.9 | 58.0 | n/a | n/a | 61.4 | 32.0 | 1,324.8 | n/a | 6.9 | 3,969 | 662 |
| Calories (kj) | 5,232.6 | 0.0 | 0.0 | 981.1 | 116.2 | 112.1 | 673.4 | 0.0 | 3,270.4 | 242.6 | n/a | n/a | 257.0 | 133.8 | 5,548.8 | n/a | 28.5 | 16,597 | 2,766 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 23.0 | n/a | 0.0 | 23 | 4 |
| Carbohydrates (g) | 218.1 | 0.0 | 0.0 | 0.0 | 6.5 | 6.0 | 35.4 | 0.0 | 11.2 | 14.9 | n/a | n/a | 11.0 | 5.9 | 227.1 | n/a | 1.1 | 537 | 90 |
| Cholesterol (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 | 0.0 | n/a | 0.0 | 0 | 0 |
| Copper (mg) | 2.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.9 | 0.1 | n/a | n/a | 0.2 | 0.1 | 5.0 | n/a | 0.1 | 9 | 2 |
| Cystine (g) | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 1.3 | n/a | n/a | 2 | 0 |
| Dietary Fiber (g) | 23.8 | 0.0 | 0.0 | 0.0 | 1.2 | 0.4 | 10.9 | 0.0 | n/a | 0.0 | n/a | n/a | 6.3 | 4.5 | 41.5 | n/a | 0.8 | 89 | 15 |
| Folate (mcg) | 625.6 | 0.0 | 0.0 | 0.0 | 13.3 | 0.5 | 136.5 | 0.0 | 55.6 | 0.0 | n/a | n/a | 29.1 | 0.0 | 783.4 | n/a | 18.6 | 1,663 | 277 |
| Folate, DFE (mcg) | 625.6 | 0.0 | 0.0 | 0.0 | 13.3 | 0.5 | 136.5 | 0.0 | 55.6 | 0.0 | n/a | n/a | 29.1 | 0.0 | 783.4 | n/a | 18.6 | 1,663 | 277 |
| Folate, food (mcg) | 625.6 | 0.0 | 0.0 | 0.0 | 13.3 | 0.5 | 136.5 | 0.0 | 55.6 | 0.0 | n/a | n/a | 29.1 | 0.0 | 783.4 | n/a | 18.6 | 1,663 | 277 |
| Folic acid (mcg) | 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 | 0.0 | n/a | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 0.9 | n/a | 12.5 | n/a | n/a | 2.6 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 16 | 3 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 1.4 | n/a | 11.4 | n/a | n/a | 2.4 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 15 | 3 |
| Glutamic acid (g) | 6.3 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 3.9 | n/a | 1.8 | n/a | n/a | n/a | n/a | n/a | 14.9 | n/a | n/a | 27 | 5 |
| Glycine (g) | 2.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | 3.9 | n/a | n/a | 7 | 1 |
| Histidine (g) | 1.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 2.7 | n/a | n/a | 4 | 1 |
| Iron (mg) | 15.5 | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | 2.5 | 0.0 | 13.1 | 0.9 | n/a | n/a | 5.6 | 1.8 | 29.0 | n/a | 0.5 | 69 | 12 |
| Isoleucine (g) | 1.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | 4.1 | n/a | n/a | 6 | 1 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 2.9 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | 6.9 | n/a | n/a | 11 | 2 |
| Lysine (g) | 2.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | 6.7 | n/a | n/a | 10 | 2 |
| Magnesium (mg) | 669.8 | 9.5 | 0.2 | 0.0 | 7.0 | 4.5 | 100.1 | 2.4 | 182.6 | 48.4 | n/a | n/a | 48.0 | 35.5 | 276.5 | n/a | 7.8 | 1,392 | 232 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 6.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 1.0 | 0.0 | 3.0 | 0.3 | n/a | n/a | 0.8 | 0.2 | 5.4 | n/a | 0.1 | 18 | 3 |
| Methionine (g) | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 5.5 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | 0.3 | 0.0 | 3.6 | 0.0 | n/a | n/a | 1.0 | 1.5 | 1.9 | n/a | 0.1 | 15 | 3 |
| Niacin (mg) | 5.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 5.4 | 0.0 | 2.5 | 0.2 | n/a | n/a | 0.7 | 0.2 | 5.7 | n/a | 0.3 | 20 | 3 |
| Pantothenic acid (mg) | 2.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.8 | 0.0 | 0.6 | 0.2 | n/a | n/a | n/a | n/a | 1.3 | n/a | 0.2 | 6 | 1 |
| Phenylalanine (g) | 2.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | 4.7 | n/a | n/a | 7 | 1 |
| Phosphorus (mg) | 1,553.8 | 0.0 | 0.0 | 0.0 | 20.3 | 27.5 | 218.4 | 0.0 | 381.0 | 6.2 | n/a | n/a | 66.0 | 44.0 | 1,129.0 | n/a | 14.4 | 3,461 | 577 |
| Phytosterols | n/a | n/a | 0.0 | 23.4 | 10.5 | n/a | 63.7 | n/a | n/a | n/a | n/a | n/a | 13.6 | 4.9 | 218.9 | n/a | 1.5 | 337 | 56 |
| Polyunsaturated Fat (g) | 11.2 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.8 | 0.0 | 0.9 | 0.0 | n/a | n/a | 0.5 | 0.2 | 4.4 | n/a | 0.0 | 18 | 3 |
| Potassium (mg) | 1,914.2 | 9.5 | 1.4 | 0.0 | 102.2 | 72.2 | 2,156.7 | 2.4 | 873.2 | 292.8 | n/a | n/a | 291.6 | 136.2 | 2,219.5 | n/a | 156.3 | 8,228 | 1,371 |
| Proline (g) | 2.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | 4.0 | n/a | n/a | 7 | 1 |
| Protein (g) | 48.0 | 0.0 | 0.0 | 0.0 | 0.8 | 1.1 | 8.0 | 0.0 | 8.0 | 0.0 | n/a | n/a | 2.4 | 1.3 | 95.8 | n/a | 0.6 | 166 | 28 |
| Retinol (mcg) | 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 | 0.0 | n/a | 0.0 | 0 | 0 |
| Riboflavin (mg) | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | 0.4 | n/a | 0.0 | 2 | 0 |
| Saturated Fat (g) | 2.4 | 0.0 | 0.0 | 23.5 | 0.0 | 0.0 | 0.3 | 0.0 | 75.1 | 0.0 | n/a | n/a | 0.4 | 0.1 | 1.5 | n/a | 0.0 | 103 | 17 |
| Selenium (mcg) | 28.9 | 0.0 | 0.0 | 0.0 | 0.4 | 2.6 | 0.0 | 0.0 | n/a | 3.6 | n/a | n/a | 3.2 | 2.8 | 31.5 | n/a | 0.3 | 73 | 12 |
| Serine (g) | 1.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.4 | n/a | n/a | n/a | n/a | n/a | 4.4 | n/a | n/a | 7 | 1 |
| Sodium (mg) | 17.0 | 28.4 | 6,976.4 | 0.0 | 2.8 | 3.1 | 45.5 | 7.1 | 51.6 | 7.4 | n/a | n/a | 9.8 | 3.8 | 26.9 | n/a | 13.8 | 7,194 | 1,199 |
| Starch (g) | 177.5 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 178 | 30 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 15.4 | n/a | 0.9 | 16 | 3 |
| Sucrose | n/a | n/a | n/a | n/a | 0.7 | n/a | 0.0 | n/a | n/a | 5.9 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 7 | 1 |
| Sugar | n/a | 0.0 | 0.0 | 0.0 | 3.0 | 0.2 | 23.9 | 0.0 | n/a | 11.1 | n/a | n/a | 0.5 | n/a | n/a | n/a | 0.3 | 39 | 6 |
| Theobromine | n/a | 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 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 2.0 | n/a | 0.0 | 4 | 1 |
| Threonine (g) | 1.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | 3.4 | n/a | n/a | 5 | 1 |
| Tocopherol, alpha (mg) | 8.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | 0.0 | n/a | 0.0 | n/a | n/a | 4.2 | n/a | n/a | n/a | 0.8 | 18 | 3 |
| Tocopherol, beta (mg) | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 1.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 15.5 | n/a | n/a | 0.1 | 0.0 | n/a | 1.1 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 17 | 3 |
| Total Fat (g) | 20.6 | 0.0 | 0.0 | 27.2 | 0.1 | 0.1 | 1.8 | 0.0 | 84.7 | 0.0 | n/a | n/a | 2.6 | 1.9 | 8.3 | n/a | 0.2 | 148 | 25 |
| Tryptophan (g) | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.9 | n/a | n/a | 2 | 0 |
| Tyrosine (g) | 0.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | 2.6 | n/a | n/a | 4 | 1 |
| Valine (g) | 2.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | 4.8 | n/a | n/a | 7 | 1 |
| Vitamin A, IU (IU) | 47.6 | 0.0 | 0.0 | 0.0 | 1.4 | 1.6 | 7,580.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 186.4 | 0.0 | 222.7 | n/a | 2,024.4 | 10,064 | 1,677 |
| Vitamin A, RAE (mcg) | 3.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 382.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 9.3 | 0.0 | 11.5 | n/a | 101.1 | 507 | 85 |
| Vitamin B-12 (mcg) | 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 | 0.0 | n/a | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 1.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.7 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.2 | n/a | 1.5 | n/a | 0.0 | 5 | 1 |
| Vitamin C | n/a | 0.0 | 0.0 | 0.0 | 5.2 | 5.6 | 124.7 | 0.0 | 4.0 | 0.0 | n/a | n/a | 2.2 | 2.3 | 6.5 | n/a | 8.1 | 158 | 26 |
| Vitamin D (IU) | 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 | 0.0 | n/a | 0.0 | 0 | 0 |
| Water (g) | 45.2 | 947.1 | 0.0 | 0.0 | 62.4 | 10.5 | 860.1 | 236.8 | 289.3 | 4.4 | n/a | n/a | 1.8 | 1.0 | 45.3 | n/a | 27.7 | 2,531 | 422 |
| Zinc (mg) | 10.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 1.5 | 0.0 | 2.2 | 0.1 | n/a | n/a | 0.8 | 0.5 | 15.0 | n/a | 0.2 | 31 | 5 |
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.