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Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
1 ½ litres of veggie stock
¼ of a pumpkin or sweet potato cut into cubes
a large bunch of organic silver beet or baby spinach leaves
Celtic sea salt and pepper 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.
Amount Per Serving
8 servings in recipe 		coconut
6.45g 		lentils
24.0g 		pumpkin
0.0g 		onions
31.08g 		garlic
1.31g 		ginger
1.4g 		pepper
0.0g 		Total Per Serving Total for Recipe
Protein (g) 0.21 6.19 n/a 0.25 0.08 0.03 n/a 6.76 54.08
Total Fat (g) 2.16 0.25 n/a 0.02 0.01 0.01 n/a 2.46 19.68
Carbohydrates (g) 0.98 14.42 n/a 2.35 0.43 0.25 n/a 18.43 147.44
Ash (g) 0.06 0.64 n/a 0.11 0.02 0.01 n/a 0.84 6.72
Calories (kcal) 22.837 84.72 n/a 9.946 1.944 1.116 n/a 120.563 964.504
Starch (g) n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0
Sucrose (g) n/a 0.35 n/a 0.22 n/a n/a n/a 0.58 4.64
Glucose (dextrose) (g) n/a 0.0 n/a 0.7 n/a n/a n/a 0.7 5.6
Fructose (g) n/a 0.06 n/a 0.63 n/a n/a n/a 0.69 5.52
Lactose (g) n/a 0.0 n/a 0.01 n/a n/a n/a 0.01 0.08
Maltose (g) n/a 0.07 n/a 0.0 n/a n/a n/a 0.07 0.56
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0
Water (g) 3.03 2.5 n/a 28.36 0.76 1.1 n/a 35.75 286.0
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0
Sugars (g) 0.4 0.49 n/a 1.56 0.01 0.02 n/a 2.49 19.92
Galactose (g) n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 0.6 7.3 n/a 0.3 0.0 0.0 n/a 8.2 65.6
Calcium (mg) 0.903 13.44 n/a 6.216 2.362 0.223 n/a 23.144 185.152
Iron (mg) 0.16 1.81 n/a 0.08 0.02 0.01 n/a 2.08 16.64
Magnesium (mg) 2.064 29.28 n/a 2.797 0.326 0.6 n/a 35.068 280.544
Phosphorus (mg) 7.29 108.24 n/a 8.392 1.997 0.474 n/a 126.392 1011.136
Potassium (mg) 22.966 229.2 n/a 36.985 5.233 5.789 n/a 300.174 2401.392
Sodium (mg) 1.29 1.44 n/a 2.486 0.222 0.181 n/a 5.62 44.96
Zinc (mg) 0.07 1.15 n/a 0.04 0.02 0.0 n/a 1.28 10.24
Copper (mg) 0.028 0.125 n/a 0.019 0.004 0.003 n/a 0.179 1.432
Manganese (mg) 0.097 0.319 n/a 0.025 0.022 0.003 n/a 0.466 3.728
Selenium (mcg) 0.7 2.0 n/a 0.2 0.2 0.0 n/a 3.0 24.0
Vitamin A, IU (IU) 0.0 9.36 n/a 0.311 0.117 0.0 n/a 9.788 78.304
Retinol (mcg) 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.0 0.48 n/a 0.0 0.0 0.0 n/a 0.48 3.84
Beta Carotene (mcg) 0.0 5.52 n/a 0.311 0.065 0.0 n/a 5.896 47.168
Vitamin E (mg) 0.02 0.12 n/a 0.01 0.0 0.0 n/a 0.14 1.12
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0
Lutein + zeaxanthin (mcg) 0.0 0.0 n/a 1.865 0.209 0.0 n/a 2.074 16.592
Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0
Tocopherol, gamma (mg) 0.03 1.02 n/a 0.0 n/a n/a n/a 1.05 8.4
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0
Vitamin C (mg) 0.2 1.1 n/a 1.5 0.4 0.1 n/a 3.2 25.6
Thiamin (mg) 0.005 0.209 n/a 0.012 0.003 0.0 n/a 0.229 1.832
Riboflavin (mg) 0.001 0.05 n/a 0.006 0.001 0.0 n/a 0.06 0.48
Niacin (mg) 0.035 0.626 n/a 0.04 0.009 0.01 n/a 0.721 5.768
Pantothenic acid (mg) 0.019 0.514 n/a 0.031 0.008 0.003 n/a 0.575 4.6
Vitamin B-6 (mg) 0.003 0.13 n/a 0.04 0.016 0.002 n/a 0.192 1.536
Folate (mcg) 1.677 114.96 n/a 7.148 0.039 0.153 n/a 123.978 991.824
Vitamin B-12 (mcg) 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0
Choline (mg) 0.8 23.1 n/a 1.7 0.3 0.4 n/a 26.3 210.4
Folic acid (mcg) 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0
Tryptophan (g) 0.003 n/a n/a 0.003 0.001 0.0 n/a 0.007 0.056
Threonine (g) 0.008 n/a n/a 0.006 0.002 0.001 n/a 0.017 0.136
Isoleucine (g) 0.008 n/a n/a 0.003 0.003 0.001 n/a 0.015 0.12
Leucine (g) 0.016 n/a n/a 0.009 0.004 0.001 n/a 0.03 0.24
Lysine (g) 0.01 n/a n/a 0.009 0.004 0.001 n/a 0.023 0.184
Methionine (g) 0.004 n/a n/a 0.003 0.001 0.0 n/a 0.008 0.064
Cystine (g) 0.005 n/a n/a 0.003 0.001 0.0 n/a 0.009 0.072
Phenylalanine (g) 0.011 n/a n/a 0.006 0.002 0.001 n/a 0.02 0.16
Tyrosine (g) 0.006 n/a n/a 0.003 0.001 0.0 n/a 0.011 0.088
Valine (g) 0.013 n/a n/a 0.006 0.004 0.001 n/a 0.024 0.192
Arginine (g) 0.035 n/a n/a 0.034 0.008 0.001 n/a 0.078 0.624
Histidine (g) 0.005 n/a n/a 0.003 0.001 0.0 n/a 0.01 0.08
Alanine (g) 0.011 n/a n/a 0.006 0.002 0.0 n/a 0.019 0.152
Aspartic acid (g) 0.021 n/a n/a 0.022 0.006 0.003 n/a 0.052 0.416
Glutamic acid (g) 0.049 n/a n/a 0.056 0.011 0.002 n/a 0.118 0.944
Glycine (g) 0.01 n/a n/a 0.006 0.003 0.001 n/a 0.02 0.16
Proline (g) 0.009 n/a n/a 0.006 0.001 0.001 n/a 0.017 0.136
Serine (g) 0.011 n/a n/a 0.006 0.002 0.001 n/a 0.02 0.16
Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 1.916 0.038 n/a n/a 0.001 0.003 n/a 1.958 15.664
Phytosterols (mg) 3.032 n/a n/a n/a n/a 0.209 n/a 3.241 25.928
Monounsaturated Fat (g) 0.092 0.046 n/a n/a 0.0 0.002 n/a 0.14 1.12
Polyunsaturated (g) 0.024 0.125 n/a n/a 0.003 0.002 n/a 0.154 1.232