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).
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Vegetarian Stew with Quinoa, Butternut Squash & Coconut Milk
From the kitchen of Cookin Canuck. www.cookincanuck.com
Ingredients
2 cups diced (1/2-inch) butternut squash
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
1 servings in recipe 		quinoa
113.33g 		water
316.0g 		salt
0.4g 		olive oil
9.0g 		onion
99.0g 		kosher salt
3.0g 		ginger
11.16g 		jalapeno pepper
6.44g 		garlic
5.22g 		coconut milk
113.0g 		petite
411.6g 		chickpeas
420.0g 		onions
28.8g 		Total Per Serving Total for Recipe
Protein (g) 16.0 0.0 0.0 0.0 1.09 0.0 0.2 0.09 0.33 2.28 0.29 20.79 0.53 41.6 41.6
Total Fat (g) 6.88 0.0 0.0 9.0 0.1 0.0 0.08 0.04 0.03 24.1 0.0 4.79 0.05 45.07 45.07
Carbohydrates (g) 72.71 0.0 0.0 0.0 9.25 0.0 1.98 0.38 1.73 3.18 11.03 94.96 2.11 197.33 197.33
Ash (g) 2.7 0.32 0.4 0.0 0.35 2.99 0.09 0.03 0.08 1.1 1.28 6.76 0.23 16.31 16.31
Calories (kcal) 417.054 0.0 0.0 79.56 39.6 0.0 8.928 1.932 7.778 222.61 349.86 499.8 9.216 1636.338 1636.338
Starch (g) 59.18 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 59.18 59.18
Sucrose (g) n/a n/a n/a n/a 0.98 n/a n/a n/a n/a n/a n/a n/a n/a 0.98 0.98
Glucose (dextrose) (g) n/a n/a n/a n/a 1.95 n/a n/a n/a n/a n/a n/a n/a n/a 1.95 1.95
Fructose (g) n/a n/a n/a n/a 1.28 n/a n/a n/a n/a n/a n/a n/a n/a 1.28 1.28
Lactose (g) n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Maltose (g) n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Alcohol (g) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 44.0 n/a 0.0 44.0 44.0
Water (g) 15.05 315.68 0.0 0.0 88.22 0.01 8.8 5.9 3.06 82.35 354.88 292.7 25.87 1192.53 1192.53
Caffeine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0
Theobromine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0
Sugars (g) n/a 0.0 0.0 0.0 4.2 0.0 0.19 0.22 0.05 n/a n/a n/a 0.67 5.33 5.33
Galactose (g) n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 7.9 0.0 0.0 0.0 1.7 0.0 0.2 0.2 0.1 n/a n/a 18.5 0.7 29.4 29.4
Calcium (mg) 53.265 9.48 0.096 0.09 22.77 0.72 1.786 0.644 9.448 20.34 n/a 134.4 20.736 273.775 273.775
Iron (mg) 5.18 0.0 0.0 0.05 0.21 0.01 0.07 0.05 0.09 3.73 n/a 5.67 0.43 15.47 15.47
Magnesium (mg) 223.26 3.16 0.004 0.0 9.9 0.03 4.799 1.224 1.305 51.98 n/a 121.8 5.76 423.222 423.222
Phosphorus (mg) 517.918 0.0 0.0 0.0 28.71 0.0 3.794 1.996 7.987 108.48 n/a 378.0 10.656 1057.542 1057.542
Potassium (mg) 638.048 0.0 0.032 0.09 144.54 0.24 46.314 13.846 20.932 248.6 n/a 722.4 79.488 1914.53 1914.53
Sodium (mg) 5.667 12.64 155.032 0.18 3.96 1162.74 1.451 0.064 0.887 14.69 n/a 1255.8 4.608 2617.719 2617.719
Zinc (mg) 3.51 0.03 0.0 0.0 0.17 0.0 0.04 0.01 0.06 0.63 n/a 4.45 0.11 9.03 9.03
Copper (mg) 0.669 0.032 0.0 0.0 0.04 0.001 0.026 0.008 0.016 0.249 n/a 0.714 0.023 1.776 1.776
Manganese (mg) 2.301 0.0 0.0 0.0 0.129 0.003 0.026 0.016 0.087 0.87 n/a 2.52 0.046 5.998 5.998
Selenium (mcg) 9.6 0.0 0.0 0.0 0.5 0.0 0.1 0.0 0.7 n/a n/a 11.8 0.2 22.9 22.9
Vitamin A, IU (IU) 15.866 0.0 0.0 0.0 1.98 0.0 0.0 51.456 0.47 0.0 n/a 88.2 287.136 445.108 445.108
Retinol (mcg) 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 0.0 0.0
Vitamin A, RAE (mcg_RAE) 1.133 0.0 0.0 0.0 0.0 0.0 0.0 2.576 0.0 0.0 n/a 4.2 14.4 22.309 22.309
Beta Carotene (mcg) 9.066 0.0 0.0 0.0 0.99 0.0 0.0 29.302 0.261 n/a n/a 50.4 172.224 262.243 262.243
Vitamin E (mg) 2.77 0.0 0.0 1.29 0.02 0.0 0.03 0.03 0.0 n/a n/a n/a 0.16 4.3 4.3
Vitamin D (IU) n/a 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 0.0
Lycopene (mcg) 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 0.0
Lutein + zeaxanthin (mcg) 184.728 0.0 0.0 0.0 3.96 0.0 0.0 31.685 0.835 n/a n/a 0.0 327.456 548.664 548.664
Tocopherol, beta (mg) 0.09 n/a n/a 0.01 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.1 0.1
Tocopherol, gamma (mg) 5.16 n/a n/a 0.07 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 5.23 5.23
Tocopherol, delta (mg) 0.4 n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.4 0.4
Vitamin C (mg) n/a 0.0 0.0 0.0 7.3 0.0 0.6 2.9 1.6 1.1 n/a 16.0 5.4 34.9 34.9
Thiamin (mg) 0.408 0.0 0.0 0.0 0.05 0.0 0.003 0.009 0.01 0.023 n/a 0.126 0.017 0.646 0.646
Riboflavin (mg) 0.363 0.0 0.0 0.0 0.03 0.0 0.003 0.004 0.006 0.0 n/a 0.126 0.023 0.554 0.554
Niacin (mg) 1.723 0.0 0.0 0.0 0.119 0.0 0.084 0.072 0.037 0.723 n/a 0.588 0.153 3.498 3.498
Pantothenic acid (mg) 0.873 0.0 0.0 0.0 0.119 0.0 0.022 0.015 0.031 0.17 n/a 1.26 0.023 2.512 2.512
Vitamin B-6 (mg) 0.555 0.0 0.0 0.0 0.119 0.0 0.018 0.033 0.065 0.034 n/a 1.974 0.017 2.815 2.815
Folate (mcg) 208.527 0.0 0.0 0.0 18.81 0.0 1.228 3.027 0.157 15.82 n/a 281.4 18.432 547.4 547.4
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 0.0 0.0 0.0 0.0
Choline (mg) 79.6 0.0 0.0 0.0 6.0 0.0 3.2 0.5 1.2 9.6 n/a 136.9 1.6 238.7 238.7
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 0.0 0.0 0.0 0.0
Tryptophan (g) 0.193 n/a 0.0 0.0 0.01 0.0 0.001 0.001 0.004 0.023 n/a 0.21 0.006 0.447 0.447
Threonine (g) 0.476 n/a 0.0 0.0 0.02 0.0 0.004 0.003 0.008 0.079 n/a 0.756 0.02 1.367 1.367
Isoleucine (g) 0.567 n/a 0.0 0.0 0.01 0.0 0.006 0.003 0.011 0.09 n/a 0.882 0.023 1.592 1.592
Leucine (g) 0.952 n/a 0.0 0.0 0.03 0.0 0.008 0.005 0.016 0.17 n/a 1.47 0.032 2.681 2.681
Lysine (g) 0.873 n/a 0.0 0.0 0.04 0.0 0.007 0.004 0.014 0.102 n/a 1.386 0.026 2.451 2.451
Methionine (g) 0.351 n/a 0.0 0.0 0.0 0.0 0.001 0.001 0.004 0.045 n/a 0.294 0.006 0.703 0.703
Cystine (g) 0.227 n/a 0.0 0.0 0.0 0.0 0.001 0.002 0.004 0.045 n/a 0.294 n/a 0.573 0.573
Phenylalanine (g) 0.669 n/a 0.0 0.0 0.03 0.0 0.006 0.003 0.009 0.113 n/a 1.134 0.017 1.98 1.98
Tyrosine (g) 0.306 n/a 0.0 0.0 0.01 0.0 0.002 0.002 0.004 0.068 n/a 0.504 0.014 0.91 0.91
Valine (g) 0.669 n/a 0.0 0.0 0.02 0.0 0.008 0.004 0.015 0.136 n/a 0.882 0.023 1.756 1.756
Arginine (g) 1.235 n/a 0.0 0.0 0.099 0.0 0.004 0.004 0.033 0.373 n/a 1.974 0.037 3.76 3.76
Histidine (g) 0.465 n/a 0.0 0.0 0.01 0.0 0.003 0.002 0.006 0.057 n/a 0.588 0.009 1.139 1.139
Alanine (g) 0.669 n/a 0.0 0.0 0.02 0.0 0.003 0.004 0.007 0.113 n/a 0.882 0.023 1.72 1.72
Aspartic acid (g) 1.281 n/a 0.0 0.0 0.089 0.0 0.023 0.012 0.026 0.226 n/a 2.436 0.049 4.142 4.142
Glutamic acid (g) 2.119 n/a 0.0 0.0 0.257 0.0 0.018 0.012 0.042 0.52 n/a 3.654 0.109 6.732 6.732
Glycine (g) 0.782 n/a 0.0 0.0 0.03 0.0 0.004 0.003 0.01 0.113 n/a 0.882 0.026 1.851 1.851
Proline (g) 0.873 n/a 0.0 0.0 0.01 0.0 0.004 0.004 0.005 0.09 n/a 0.84 0.035 1.861 1.861
Serine (g) 0.646 n/a 0.0 0.0 0.02 0.0 0.006 0.003 0.01 0.113 n/a 1.05 0.023 1.871 1.871
Cholesterol (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 0.0 0.0 0.0
Trans Fat (g) 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 0.0 0.0
Saturated Fat (g) 0.805 0.0 0.0 1.243 0.04 0.0 0.022 0.004 0.005 21.38 n/a 0.504 0.009 24.01 24.01
Phytosterols (mg) n/a n/a 0.0 19.89 14.85 0.0 1.674 n/a n/a n/a n/a n/a n/a 36.414 36.414
Monounsaturated Fat (g) 1.825 0.0 0.0 6.566 0.01 0.0 0.017 0.002 0.001 1.028 n/a 1.092 0.009 10.549 10.549
Polyunsaturated (g) 3.729 0.0 0.0 0.947 0.02 0.0 0.017 0.021 0.013 0.26 n/a 2.142 0.02 7.168 7.168
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