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Cerrar
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).
( American / Metric measures)
>>>Soup base<<<
. about 12 cups (3 litres) of water in total
. 2 organic bouillon cubes (beef or chicken)
. 3 cups (700ml ) Italian tomatoes (purée)
. 1/2 cup (100gr) organic green lentils
. 1/2 cup (100 gr) organic brown 'basmati' rice
. 1/2 cup (100 gr) organic millet grain
>>>Vegetables<<< also interchangeable with your favourites
. 1 medium chopped onion (Spanish preferred)
. 1 medium finely chopped leek (optional)
. 1/2 a small cubed rutabaga (optional)
. 2 medium cubed carrots
. 1 very small chopped fennel (optional)
. 2 medium chopped celery stalks
. 3 small chopped zucchini (middle part carved out...except for the 'Lebanese - baladi' kind)
. 1 cup (240gr) of mashed Butternut OR Buttercup squash *
. 1 tsp. (5ml) of minced garlic (1 big clove)
>>Seasoning<< (I prepare this part a little ahead of time in a tiny bowl)
1/4 tsp. (1ml) each of and the following dried herbs: basil, garlic powder, marjoram, mint, oregano, rosemary, sage, tarragon. Lastly...a pinch of cayenne pepper (optional)
>>>note: Don't be concerned if you have only some of the above...be creative! These are herbs that I always hold in my pantry and use quite frequently to enhance all my meals.
. olive oil (extra virgin)
. parmeggiano reggiano grated cheese
>>>* About roasted and mashed Butternut Squash: Pre-roast the squash...mash it...use what you need and freeze the rest [usually about 1 cup (250ml) servings]. Place oven rack at bottom level and pre-heat the oven to 375F/190C/Gas 5. Slice the squash in the middle and lengthwise for the long squashes. Gut out the seeds and discard. Place each half...flesh down on a parchment covered cookie sheet. Poke a few holes everywhere with the point of your knife. Bake in the oven for about 30-45 minutes depending on the initial size of the squash. Take squash out of the oven and get ready to peel when it has reached a manageable handling temperature. Mash the squash and use for the recipe and store the rest for future recipes.
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 		sea salt
1.54g 		garlic
0.36g 		Total Per Serving Total for Recipe
Protein (g) 0.0 0.06 0.06 0.48
Total Fat (g) 0.0 0.0 0.0 0.0
Carbohydrates (g) 0.0 0.26 0.26 2.08
Ash (g) 1.54 0.01 1.55 12.4
Calories (kcal) 0.0 1.179 1.179 9.432
Starch (g) n/a n/a 0.0 0.0
Sucrose (g) n/a n/a 0.0 0.0
Glucose (dextrose) (g) n/a n/a 0.0 0.0
Fructose (g) n/a n/a 0.0 0.0
Lactose (g) n/a n/a 0.0 0.0
Maltose (g) n/a n/a 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 0.0
Water (g) 0.0 0.02 0.03 0.24
Caffeine (mg) 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0
Sugars (g) 0.0 0.09 0.09 0.72
Galactose (g) n/a n/a 0.0 0.0
Dietary Fiber (g) 0.0 0.0 0.0 0.0
Calcium (mg) 0.37 0.284 0.654 5.232
Iron (mg) 0.01 0.01 0.01 0.08
Magnesium (mg) 0.015 0.206 0.221 1.768
Phosphorus (mg) 0.0 1.48 1.48 11.84
Potassium (mg) 0.123 3.909 4.032 32.256
Sodium (mg) 597.842 0.092 597.934 4783.472
Zinc (mg) 0.0 0.01 0.01 0.08
Copper (mg) 0.0 0.001 0.001 0.008
Manganese (mg) 0.002 0.002 0.003 0.024
Selenium (mcg) 0.0 0.1 0.1 0.8
Vitamin A, IU (IU) 0.0 0.0 0.0 0.0
Retinol (mcg) 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.0 0.0 0.0 0.0
Beta Carotene (mcg) 0.0 0.0 0.0 0.0
Vitamin E (mg) 0.0 0.0 0.0 0.0
Vitamin D (IU) n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 0.0 0.0 0.0 0.0
Tocopherol, beta (mg) n/a 0.0 0.0 0.0
Tocopherol, gamma (mg) n/a 0.0 0.0 0.0
Tocopherol, delta (mg) n/a 0.0 0.0 0.0
Vitamin C (mg) 0.0 0.1 0.1 0.8
Thiamin (mg) 0.0 0.002 0.002 0.016
Riboflavin (mg) 0.0 0.001 0.001 0.008
Niacin (mg) 0.0 0.002 0.002 0.016
Pantothenic acid (mg) 0.0 n/a 0.0 0.0
Vitamin B-6 (mg) 0.0 0.01 0.01 0.08
Folate (mcg) 0.0 0.007 0.007 0.056
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0
Choline (mg) 0.0 0.2 0.2 1.6
Folic acid (mcg) 0.0 0.0 0.0 0.0
Tryptophan (g) 0.0 0.001 0.001 0.008
Threonine (g) 0.0 0.002 0.002 0.016
Isoleucine (g) 0.0 0.002 0.002 0.016
Leucine (g) 0.0 0.004 0.004 0.032
Lysine (g) 0.0 0.002 0.002 0.016
Methionine (g) 0.0 0.001 0.001 0.008
Cystine (g) 0.0 0.001 0.001 0.008
Phenylalanine (g) 0.0 0.002 0.002 0.016
Tyrosine (g) 0.0 0.001 0.001 0.008
Valine (g) 0.0 0.003 0.003 0.024
Arginine (g) 0.0 0.006 0.006 0.048
Histidine (g) 0.0 0.001 0.001 0.008
Alanine (g) 0.0 0.001 0.001 0.008
Aspartic acid (g) 0.0 0.005 0.005 0.04
Glutamic acid (g) 0.0 0.008 0.008 0.064
Glycine (g) 0.0 0.002 0.002 0.016
Proline (g) 0.0 0.001 0.001 0.008
Serine (g) 0.0 0.002 0.002 0.016
Cholesterol (mg) 0.0 0.0 0.0 0.0
Trans Fat (g) n/a n/a 0.0 0.0
Saturated Fat (g) 0.0 0.0 0.0 0.0
Phytosterols (mg) 0.0 0.028 0.028 0.224
Monounsaturated Fat (g) 0.0 0.0 0.0 0.0
Polyunsaturated (g) 0.0 0.001 0.001 0.008