Receta Christmas Eve Couscous - Detailed Nutritional Facts

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 Tbsp. Harissa sauce
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
6 servings in recipe 		oil
9.45g 		onions
68.04g 		carrots
67.28g 		acorn squash
86.18g 		ginger
0.3g 		cinnamon
0.22g 		turmeric
0.18g 		pepper
0.09g 		water
118.4g 		courgettes
71.82g 		beans salt
75.6g 		squeeze lemon juice
7.83g 		sugar
0.18g 		couscous
75.6g 		salt
1.0g 		butter
9.45g 		chick peas
70.88g 		olive oil
2.25g 		cumin
0.35g 		raisins
28.35g 		pine nuts
14.55g 		soy yogurt
37.8g 		Total Per Serving Total for Recipe
Protein (g) 0.0 0.75 0.63 0.69 0.03 0.01 0.01 0.01 0.0 0.87 3.63 0.03 0.0 9.65 0.0 0.08 3.51 0.0 0.06 0.87 1.99 1.0 23.81 142.86
Total Fat (g) 9.45 0.07 0.16 0.09 0.02 0.0 0.02 0.0 0.0 0.13 0.3 0.0 0.0 0.48 0.0 7.66 0.81 2.25 0.08 0.13 9.95 0.67 32.27 193.62
Carbohydrates (g) 0.0 6.35 6.45 8.98 0.21 0.17 0.12 0.06 0.0 2.41 15.49 0.68 0.17 58.54 0.0 0.01 16.02 0.0 0.15 22.45 1.9 3.66 143.83 862.98
Ash (g) 0.0 0.24 0.65 0.78 0.01 0.01 0.01 0.0 0.12 0.45 1.29 n/a 0.0 0.47 1.0 0.2 1.14 0.0 0.03 0.52 0.38 0.47 7.76 46.56
Calories (kcal) 83.538 27.215 27.586 34.473 1.041 0.535 0.649 0.225 0.0 11.491 79.378 1.958 0.677 284.25 0.0 67.757 84.341 19.89 1.313 84.767 97.942 24.948 933.974 5603.844
Starch (g) n/a 0.0 0.96 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 n/a n/a 0.77 0.21 n/a 1.94 11.64
Sucrose (g) n/a 0.67 2.42 n/a 0.0 0.0 0.0 n/a n/a 0.02 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.13 0.5 n/a 3.75 22.5
Glucose (dextrose) (g) n/a 1.34 0.4 n/a 0.0 0.0 0.0 n/a n/a 0.54 n/a n/a n/a n/a n/a n/a n/a n/a n/a 7.87 0.01 n/a 10.16 60.96
Fructose (g) n/a 0.88 0.37 n/a 0.01 0.0 0.0 n/a n/a 0.68 n/a n/a n/a n/a n/a n/a n/a n/a n/a 8.41 0.01 n/a 10.36 62.16
Lactose (g) n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0.0
Maltose (g) n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Water (g) 0.0 60.63 59.4 75.65 0.03 0.02 0.02 0.01 118.28 67.97 54.88 7.11 0.0 6.47 0.0 1.5 49.39 0.0 0.03 4.37 0.33 32.01 538.11 3228.66
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Sugars (g) 0.0 2.88 3.19 n/a 0.01 0.0 0.01 0.0 0.0 1.24 5.88 0.19 0.17 n/a 0.0 0.01 n/a 0.0 0.01 16.78 0.52 2.0 32.9 197.4
Galactose (g) n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0.0
Dietary Fiber (g) 0.0 1.2 1.9 1.3 0.0 0.1 0.0 0.0 0.0 0.8 4.2 0.0 0.0 3.8 0.0 0.0 3.1 0.0 0.0 1.0 0.5 0.2 18.2 109.2
Calcium (mg) 0.0 15.649 22.203 28.44 0.348 2.171 0.336 0.386 3.552 10.773 37.799 0.548 0.002 18.144 0.24 2.268 22.68 0.023 3.259 14.175 2.328 49.896 235.219 1411.314
Iron (mg) 0.0 0.14 0.2 0.6 0.03 0.02 0.08 0.03 0.0 0.25 0.22 0.0 0.0 0.82 0.0 0.0 0.96 0.01 0.23 0.53 0.8 n/a 4.94 29.64
Magnesium (mg) 0.0 6.804 8.074 27.578 0.552 0.13 0.354 0.171 1.184 12.209 24.191 0.47 0.0 33.263 0.01 0.189 20.554 0.0 1.281 9.072 36.528 n/a 182.615 1095.69
Phosphorus (mg) 0.0 19.731 23.549 31.026 0.444 0.139 0.491 0.153 0.0 27.291 78.622 0.47 0.0 128.517 0.0 2.268 63.788 0.0 1.747 28.634 83.68 n/a 490.548 2943.288
Potassium (mg) 0.0 99.336 215.304 299.054 4.029 0.934 4.629 1.112 0.0 188.164 223.771 9.713 0.004 125.493 0.08 2.268 121.905 0.023 6.258 212.342 86.881 n/a 1601.3 9607.8
Sodium (mg) 0.0 2.722 46.425 2.585 0.096 0.022 0.07 0.039 4.736 7.182 0.756 0.078 0.0 7.56 387.58 54.432 211.916 0.045 0.588 3.119 0.291 4.914 735.155 4410.93
Zinc (mg) 0.0 0.12 0.16 0.11 0.01 0.0 0.01 0.0 0.01 0.21 1.06 0.0 0.0 0.63 0.0 0.01 0.75 0.0 0.02 0.06 0.94 n/a 4.11 24.66
Copper (mg) 0.0 0.027 0.034 0.06 0.001 0.001 0.001 0.001 0.012 0.036 0.159 0.002 0.0 0.189 0.0 0.0 0.12 0.0 0.003 0.091 0.192 n/a 0.93 5.58
Manganese (mg) n/a 0.088 0.094 0.147 0.08 0.038 0.014 0.005 0.0 0.129 n/a n/a 0.0 0.59 0.001 0.0 0.425 0.0 0.012 0.085 1.281 n/a 2.988 17.928
Selenium (mcg) 0.0 0.3 0.1 0.4 0.1 0.0 0.0 0.0 0.0 0.1 3.4 0.0 0.0 n/a 0.0 0.1 2.0 0.0 0.0 0.2 0.1 n/a 6.9 41.4
Vitamin A, IU (IU) 0.0 1.361 11240.217 316.291 0.441 0.639 0.0 0.264 0.0 143.637 80.134 n/a 0.0 0.0 0.0 236.156 14.884 0.0 4.445 0.0 4.22 0.0 12042.689 72256.134
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 63.41 0.0 0.0 0.0 0.0 0.0 n/a 63.41 380.46
Vitamin A, RAE (mcg_RAE) 0.0 0.0 561.809 15.513 0.021 0.033 0.0 0.013 0.0 7.182 3.78 0.078 0.0 0.0 0.0 64.638 0.709 0.0 0.224 0.0 0.146 n/a 654.145 3924.87
Beta Carotene (mcg) 0.0 0.68 5574.357 189.602 0.264 0.243 0.0 0.138 0.0 86.182 48.383 0.235 0.0 n/a 0.0 14.931 8.505 0.0 2.667 0.0 2.474 n/a 5928.66 35571.96
Vitamin E (mg) 0.87 0.01 0.44 n/a 0.05 0.01 0.01 0.0 0.0 0.09 0.11 0.01 0.0 n/a 0.0 0.22 n/a 0.32 0.01 0.03 1.36 n/a 3.55 21.3
Vitamin D (IU) 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 5.292 n/a n/a n/a n/a n/a 20.034 25.326 151.956
Lycopene (mcg) 0.0 0.0 0.673 0.0 0.0 0.033 0.0 0.005 0.0 0.0 377.992 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 378.702 2272.212
Lutein + zeaxanthin (mcg) 0.0 2.722 172.243 32.749 0.0 0.481 0.0 0.181 0.0 1526.141 12.096 0.705 0.0 n/a 0.0 0.0 0.0 0.0 1.568 0.0 1.31 n/a 1750.196 10501.176
Tocopherol, beta (mg) n/a 0.0 0.01 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.01 0.06
Tocopherol, gamma (mg) n/a 0.0 0.0 n/a 0.01 0.02 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.02 n/a 0.01 1.62 n/a 1.69 10.14
Tocopherol, delta (mg) n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0
Vitamin C (mg) 0.0 5.0 4.0 9.5 0.0 0.0 0.0 0.0 0.0 12.2 2.3 3.6 0.0 0.0 0.0 0.0 2.7 0.0 0.0 0.7 0.1 5.0 45.2 271.2
Thiamin (mg) 0.0 0.034 0.047 0.121 0.0 0.0 0.0 0.0 0.0 0.036 0.113 0.002 0.0 0.121 0.0 0.001 0.021 0.0 0.002 0.031 0.052 n/a 0.583 3.498
Riboflavin (mg) 0.0 0.02 0.04 0.009 0.001 0.0 0.0 0.0 0.0 0.101 0.045 0.001 0.0 0.06 0.0 0.003 0.021 0.0 0.001 0.037 0.033 n/a 0.373 2.238
Niacin (mg) 0.0 0.082 0.659 0.603 0.015 0.003 0.009 0.001 0.0 0.352 0.325 0.008 0.0 2.638 0.0 0.004 0.099 0.0 0.016 0.218 0.639 n/a 5.672 34.032
Pantothenic acid (mg) 0.0 0.082 0.182 0.345 n/a 0.001 n/a n/a 0.0 0.115 n/a n/a 0.0 0.937 0.0 0.01 0.213 0.0 n/a 0.028 0.045 n/a 1.958 11.748
Vitamin B-6 (mg) 0.0 0.082 0.094 0.129 0.003 0.0 0.003 0.0 0.0 0.158 0.098 0.004 0.0 0.083 0.0 0.0 0.333 0.0 0.002 0.048 0.013 n/a 1.051 6.306
Folate (mcg) 0.0 12.927 12.784 14.651 0.117 0.013 0.072 0.009 0.0 20.827 18.144 1.018 0.0 15.12 0.0 0.284 47.486 0.0 0.035 1.418 4.948 n/a 149.852 899.112
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 0.02 0.0 0.0 0.0 0.0 0.0 n/a 0.02 0.12
Choline (mg) n/a 4.2 5.9 n/a 0.1 0.0 0.1 0.0 0.0 6.8 23.3 0.4 0.0 n/a 0.0 1.8 23.1 0.0 0.1 3.1 8.1 n/a 77.1 462.6
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 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Tryptophan (g) 0.0 0.007 0.007 0.009 0.0 0.0 n/a n/a n/a 0.007 n/a n/a n/a 0.121 0.0 0.001 0.035 0.0 n/a 0.014 0.016 n/a 0.217 1.302
Threonine (g) 0.0 0.014 0.128 0.017 0.001 0.0 n/a n/a n/a 0.022 n/a n/a n/a 0.257 0.0 0.004 0.128 0.0 n/a 0.023 0.054 n/a 0.646 3.876
Isoleucine (g) 0.0 0.007 0.054 0.026 0.001 0.0 n/a n/a n/a 0.029 n/a n/a n/a 0.37 0.0 0.005 0.149 0.0 n/a 0.017 0.079 n/a 0.736 4.416
Leucine (g) 0.0 0.02 0.067 0.043 0.001 0.001 n/a n/a n/a 0.05 n/a n/a n/a 0.658 0.0 0.008 0.248 0.0 n/a 0.028 0.144 n/a 1.269 7.614
Lysine (g) 0.0 0.027 0.067 0.026 0.001 0.001 n/a n/a n/a 0.05 n/a n/a n/a 0.189 0.0 0.007 0.234 0.0 n/a 0.023 0.079 n/a 0.703 4.218
Methionine (g) 0.0 0.0 0.013 0.009 0.0 0.0 n/a n/a n/a 0.014 n/a n/a n/a 0.151 0.0 0.002 0.05 0.0 n/a 0.006 0.038 n/a 0.283 1.698
Cystine (g) 0.0 0.0 0.054 0.009 0.0 0.0 n/a n/a n/a 0.007 n/a n/a n/a 0.272 0.0 0.001 0.05 0.0 n/a 0.006 0.042 n/a 0.44 2.64
Phenylalanine (g) 0.0 0.02 0.04 0.026 0.001 0.0 n/a n/a n/a 0.029 n/a n/a n/a 0.469 0.0 0.004 0.191 0.0 n/a 0.04 0.076 n/a 0.896 5.376
Tyrosine (g) 0.0 0.007 0.027 0.026 0.0 0.0 n/a n/a n/a 0.022 n/a n/a n/a 0.257 0.0 0.004 0.085 0.0 n/a 0.003 0.074 n/a 0.505 3.03
Valine (g) 0.0 0.014 0.047 0.026 0.001 0.0 n/a n/a n/a 0.036 n/a n/a n/a 0.408 0.0 0.006 0.149 0.0 n/a 0.023 0.1 n/a 0.81 4.86
Arginine (g) 0.0 0.068 0.061 0.034 0.001 0.0 n/a n/a n/a 0.036 n/a n/a n/a 0.355 0.0 0.003 0.333 0.0 n/a 0.116 0.351 n/a 1.358 8.148
Histidine (g) 0.0 0.007 0.027 0.017 0.0 0.0 n/a n/a n/a 0.022 n/a n/a n/a 0.197 0.0 0.002 0.099 0.0 n/a 0.02 0.049 n/a 0.44 2.64
Alanine (g) 0.0 0.014 0.074 0.026 0.0 0.0 n/a n/a n/a 0.043 n/a n/a n/a 0.28 0.0 0.003 0.149 0.0 n/a 0.031 0.099 n/a 0.719 4.314
Aspartic acid (g) 0.0 0.061 0.128 0.078 0.003 0.001 n/a n/a n/a 0.108 n/a n/a n/a 0.393 0.0 0.006 0.411 0.0 n/a 0.031 0.189 n/a 1.409 8.454
Glutamic acid (g) 0.0 0.177 0.249 0.121 0.003 0.001 n/a n/a n/a 0.093 n/a n/a n/a 3.478 0.0 0.017 0.617 0.0 n/a 0.045 0.426 n/a 5.226 31.356
Glycine (g) 0.0 0.02 0.034 0.026 0.001 0.0 n/a n/a n/a 0.036 n/a n/a n/a 0.302 0.0 0.002 0.149 0.0 n/a 0.023 0.1 n/a 0.693 4.158
Proline (g) 0.0 0.007 0.034 0.026 0.001 0.001 n/a n/a n/a 0.029 n/a n/a n/a 1.058 0.0 0.008 0.142 0.0 n/a 0.071 0.098 n/a 1.473 8.838
Serine (g) 0.0 0.014 0.034 0.026 0.001 0.0 n/a n/a n/a 0.036 n/a n/a n/a 0.454 0.0 0.005 0.177 0.0 n/a 0.02 0.122 n/a 0.888 5.328
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 20.318 0.0 0.0 0.0 0.0 0.0 0.0 20.318 121.908
Trans Fat (g) 0.244 n/a 0.0 n/a 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 n/a n/a n/a n/a 0.0 0.244 1.464
Saturated Fat (g) 0.702 0.027 0.027 0.017 0.006 0.001 0.006 0.001 0.0 0.029 0.076 0.0 0.0 0.091 0.0 4.854 0.085 0.311 0.005 0.017 0.713 0.083 7.051 42.306
Phytosterols (mg) 23.625 10.206 n/a n/a 0.249 0.056 0.15 0.081 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 4.973 0.238 n/a 20.52 n/a 60.098 360.588
Monounsaturated Fat (g) 2.148 0.007 0.007 0.009 0.003 0.001 0.003 0.001 0.0 0.007 0.03 0.0 0.0 0.068 0.0 1.986 0.184 1.642 0.049 0.014 2.73 n/a 8.889 53.334
Polyunsaturated (g) 6.156 0.014 0.081 0.034 0.004 0.0 0.004 0.001 0.0 0.057 0.129 0.0 0.0 0.189 0.0 0.287 0.361 0.237 0.011 0.011 4.958 n/a 12.535 75.21