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).
Cookin’ Canuck’s Barley Stew with Caramelized Onions, White Beans & Spinach
Cookin’ Canuck’s Grilled Cheese Sandwich with Brie, Pear & Hazelnuts
Vintage Mixer’s Egg Muffins with Peppers, Kale and Cheddar
Two Peas and Their Pod’s Creamy Tomato Orzo Soup
A Spicy Perspective’s Vegetable Lo Mein with Homemade Pasta
Curry Red Lentil Stew Recipe with Tomatoes
From the kitchen of Cookin Canuck. www.cookincanuck.com
Ingredients
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
1 servings in recipe 		peas
0.0g 		curry
0.0g 		canola oil
14.0g 		onion
99.0g 		ginger
5.58g 		garlic
7.83g 		garam masala
3.6g 		curry
4.0g 		lentils
288.0g 		broth
705.0g 		tomatoes
190.0g 		pepper
0.0g 		salt
0.0g 		yogurt
61.25g 		cilantro
1.13g 		Total Per Serving Total for Recipe
Protein (g) n/a n/a 0.0 1.09 0.1 0.5 0.43 0.51 74.3 0.0 1.48 n/a n/a 2.13 0.02 80.56 80.56
Total Fat (g) n/a n/a 14.0 0.1 0.04 0.04 0.62 0.55 3.05 0.0 0.25 n/a n/a 1.99 0.01 20.65 20.65
Carbohydrates (g) n/a n/a 0.0 9.25 0.99 2.59 2.04 2.33 173.03 9.02 7.6 n/a n/a 2.85 0.04 209.74 209.74
Ash (g) n/a n/a 0.0 0.35 0.04 0.12 0.22 0.22 7.69 7.9 1.54 n/a n/a 0.44 0.02 18.53 18.53
Calories (kcal) n/a n/a 123.76 39.6 4.464 11.667 11.448 13.0 1016.64 35.25 32.3 n/a n/a 37.363 0.26 1325.751 1325.751
Starch (g) n/a 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 0.0 0.0
Sucrose (g) n/a n/a n/a 0.98 n/a n/a n/a 0.02 4.23 n/a 0.02 n/a n/a n/a n/a 5.26 5.26
Glucose (dextrose) (g) n/a n/a n/a 1.95 n/a n/a n/a 0.05 0.0 n/a 2.09 n/a n/a n/a n/a 4.09 4.09
Fructose (g) n/a n/a n/a 1.28 n/a n/a n/a 0.03 0.78 n/a 2.41 n/a n/a n/a n/a 4.5 4.5
Lactose (g) n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0
Maltose (g) n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.86 n/a 0.0 n/a n/a n/a n/a 0.86 0.86
Alcohol (g) n/a 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 0.0 0.0 0.0
Water (g) n/a n/a 0.0 88.22 4.4 4.59 0.29 0.38 29.95 688.08 179.13 n/a n/a 53.84 1.04 1049.92 1049.92
Caffeine (mg) n/a 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 0.0 0.0 0.0
Theobromine (mg) n/a 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 0.0 0.0 0.0
Sugars (g) n/a n/a 0.0 4.2 0.09 0.08 0.37 0.11 5.85 5.99 4.52 n/a n/a 2.85 0.01 24.08 24.08
Galactose (g) n/a n/a n/a 0.0 n/a n/a n/a 0.01 0.0 n/a 0.0 n/a n/a n/a n/a 0.01 0.01
Dietary Fiber (g) n/a n/a 0.0 1.7 0.1 0.2 1.0 1.3 87.8 0.0 1.9 n/a n/a 0.0 0.0 94.0 94.0
Calcium (mg) n/a n/a 0.0 22.77 0.893 14.172 5.328 19.12 161.28 0.0 58.9 n/a n/a 74.113 0.757 357.333 357.333
Iron (mg) n/a n/a 0.0 0.21 0.03 0.13 0.28 1.18 21.72 0.0 1.84 n/a n/a 0.03 0.02 25.45 25.45
Magnesium (mg) n/a n/a 0.0 9.9 2.399 1.958 5.472 10.16 351.36 n/a 20.9 n/a n/a 7.35 0.294 409.793 409.793
Phosphorus (mg) n/a n/a 0.0 28.71 1.897 11.98 10.548 13.96 1298.88 n/a 36.1 n/a n/a 58.188 0.543 1460.805 1460.805
Potassium (mg) n/a n/a 0.0 144.54 23.157 31.398 72.504 61.72 2750.4 n/a 357.2 n/a n/a 94.938 5.89 3541.747 3541.747
Sodium (mg) n/a n/a 0.0 3.96 0.725 1.331 1.08 2.08 17.28 2820.0 271.7 n/a n/a 28.175 0.52 3146.852 3146.852
Zinc (mg) n/a n/a 0.0 0.17 0.02 0.09 0.09 0.16 13.77 n/a 0.27 n/a n/a 0.36 0.01 14.93 14.93
Copper (mg) n/a n/a 0.0 0.04 0.013 0.023 0.013 0.033 1.498 n/a 0.133 n/a n/a 0.006 0.003 1.761 1.761
Manganese (mg) n/a n/a 0.0 0.129 0.013 0.131 0.072 0.172 3.83 n/a 0.152 n/a n/a 0.0 0.005 4.503 4.503
Selenium (mcg) n/a n/a 0.0 0.5 0.0 1.1 0.3 0.7 23.9 n/a 0.2 n/a n/a 1.3 0.0 28.1 28.1
Vitamin A, IU (IU) n/a n/a 0.0 1.98 0.0 0.705 1497.96 39.44 112.32 1501.65 222.3 n/a n/a 60.638 76.286 3513.278 3513.278
Retinol (mcg) n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 16.538 0.0 16.538 16.538
Vitamin A, RAE (mcg_RAE) n/a n/a 0.0 0.0 0.0 0.0 74.916 1.96 5.76 n/a 11.4 n/a n/a 16.538 3.81 114.383 114.383
Beta Carotene (mcg) n/a n/a 0.0 0.99 0.0 0.392 786.24 23.68 66.24 n/a 133.0 n/a n/a 3.063 44.429 1058.033 1058.033
Vitamin E (mg) n/a n/a 2.44 0.02 0.01 0.01 1.07 0.88 1.41 n/a 1.29 n/a n/a 0.04 0.03 7.21 7.21
Vitamin D (IU) 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 0.0
Lycopene (mcg) n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 5257.3 n/a n/a 0.0 0.0 5257.3 5257.3
Lutein + zeaxanthin (mcg) n/a n/a 0.0 3.96 0.0 1.253 473.652 0.0 0.0 n/a 163.4 n/a n/a 0.0 9.779 652.044 652.044
Tocopherol, beta (mg) n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.02 n/a n/a n/a n/a 0.02 0.02
Tocopherol, gamma (mg) n/a n/a 3.83 0.0 n/a n/a n/a 0.04 12.18 n/a 0.1 n/a n/a n/a n/a 16.14 16.14
Tocopherol, delta (mg) n/a n/a 0.14 0.0 n/a n/a n/a 0.01 0.0 n/a 0.0 n/a n/a n/a n/a 0.15 0.15
Vitamin C (mg) n/a n/a 0.0 7.3 0.3 2.4 2.8 0.5 12.7 0.0 17.7 n/a n/a 0.3 0.3 44.2 44.2
Thiamin (mg) n/a n/a 0.0 0.05 0.002 0.016 0.012 0.01 2.506 n/a 0.095 n/a n/a 0.018 0.001 2.708 2.708
Riboflavin (mg) n/a n/a 0.0 0.03 0.002 0.009 0.033 0.011 0.605 n/a 0.114 n/a n/a 0.086 0.002 0.891 0.891
Niacin (mg) n/a n/a 0.0 0.119 0.042 0.055 0.313 0.139 7.517 n/a 1.349 n/a n/a 0.049 0.013 9.595 9.595
Pantothenic acid (mg) n/a n/a 0.0 0.119 0.011 0.047 n/a n/a 6.163 n/a 0.228 n/a n/a 0.239 0.006 6.813 6.813
Vitamin B-6 (mg) n/a n/a 0.0 0.119 0.009 0.097 0.088 0.046 1.555 n/a 0.209 n/a n/a 0.018 0.002 2.143 2.143
Folate (mcg) n/a n/a 0.0 18.81 0.614 0.235 3.816 6.16 1379.52 n/a 15.2 n/a n/a 4.288 0.701 1429.343 1429.343
Vitamin B-12 (mcg) n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.23 0.0 0.23 0.23
Choline (mg) n/a n/a 0.0 6.0 1.6 1.8 1.9 2.6 277.6 n/a 13.3 n/a n/a 9.3 0.1 314.3 314.3
Folic acid (mcg) n/a 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 0.0 0.0 0.0
Tryptophan (g) n/a n/a n/a 0.01 0.001 0.005 n/a n/a n/a n/a 0.019 n/a n/a 0.012 n/a 0.047 0.047
Threonine (g) n/a n/a n/a 0.02 0.002 0.013 n/a n/a n/a n/a 0.076 n/a n/a 0.086 n/a 0.196 0.196
Isoleucine (g) n/a n/a n/a 0.01 0.003 0.017 n/a n/a n/a n/a 0.038 n/a n/a 0.116 n/a 0.184 0.184
Leucine (g) n/a n/a n/a 0.03 0.004 0.024 n/a n/a n/a n/a 0.057 n/a n/a 0.214 n/a 0.329 0.329
Lysine (g) n/a n/a n/a 0.04 0.003 0.021 n/a n/a n/a n/a 0.057 n/a n/a 0.19 n/a 0.311 0.311
Methionine (g) n/a n/a n/a 0.0 0.001 0.006 n/a n/a n/a n/a 0.019 n/a n/a 0.061 n/a 0.087 0.087
Cystine (g) n/a n/a n/a 0.0 0.001 0.005 n/a n/a n/a n/a 0.019 n/a n/a 0.018 n/a 0.043 0.043
Phenylalanine (g) n/a n/a n/a 0.03 0.003 0.014 n/a n/a n/a n/a 0.057 n/a n/a 0.116 n/a 0.22 0.22
Tyrosine (g) n/a n/a n/a 0.01 0.001 0.006 n/a n/a n/a n/a 0.038 n/a n/a 0.11 n/a 0.166 0.166
Valine (g) n/a n/a n/a 0.02 0.004 0.023 n/a n/a n/a n/a 0.038 n/a n/a 0.178 n/a 0.262 0.262
Arginine (g) n/a n/a n/a 0.099 0.002 0.049 n/a n/a n/a n/a 0.038 n/a n/a 0.061 n/a 0.25 0.25
Histidine (g) n/a n/a n/a 0.01 0.002 0.009 n/a n/a n/a n/a 0.038 n/a n/a 0.055 n/a 0.113 0.113
Alanine (g) n/a n/a n/a 0.02 0.002 0.01 n/a n/a n/a n/a 0.057 n/a n/a 0.092 n/a 0.181 0.181
Aspartic acid (g) n/a n/a n/a 0.089 0.012 0.038 n/a n/a n/a n/a 0.304 n/a n/a 0.172 n/a 0.615 0.615
Glutamic acid (g) n/a n/a n/a 0.257 0.009 0.063 n/a n/a n/a n/a 0.912 n/a n/a 0.417 n/a 1.658 1.658
Glycine (g) n/a n/a n/a 0.03 0.002 0.016 n/a n/a n/a n/a 0.038 n/a n/a 0.049 n/a 0.135 0.135
Proline (g) n/a n/a n/a 0.01 0.002 0.008 n/a n/a n/a n/a 0.038 n/a n/a 0.251 n/a 0.309 0.309
Serine (g) n/a n/a n/a 0.02 0.003 0.015 n/a n/a n/a n/a 0.057 n/a n/a 0.135 n/a 0.229 0.229
Cholesterol (mg) n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 7.963 0.0 7.963 7.963
Trans Fat (g) n/a n/a 0.056 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.056 0.056
Saturated Fat (g) n/a n/a 1.032 0.04 0.011 0.007 0.117 0.09 0.461 0.0 0.038 n/a n/a 1.286 0.0 3.082 3.082
Phytosterols (mg) n/a n/a n/a 14.85 0.837 n/a 2.988 2.88 n/a n/a n/a n/a n/a n/a 0.057 21.612 21.612
Monounsaturated Fat (g) n/a n/a 8.859 0.01 0.008 0.001 0.099 0.222 0.547 n/a 0.038 n/a n/a 0.545 0.003 10.333 10.333
Polyunsaturated (g) n/a n/a 3.94 0.02 0.008 0.02 0.301 0.102 1.498 n/a 0.095 n/a n/a 0.055 0.0 6.039 6.039