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 pch Saffron strands
1 x Parsnip, parboiled
400 gm Tinned minced tomatoes
1 lrg Red chilli
1 lrg Bunc coriander
1 lrg Clov garlic
1 sm Bunc flat-leaf parsley
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
2 servings in recipe 		water
75.07g 		olive oil
40.5g 		onion
62.16g 		potato
46.8g 		parsnip
0.0g 		turnip
49.41g 		cumin
1.05g 		coriander
0.9g 		paprika
1.05g 		couscous
50.0g 		stock
49.67g 		tomatoes puree
7.82g 		chili
0.0g 		lime
28.14g 		pinenuts
9.63g 		self-raising flour
25.0g 		water
29.6g 		lemon
15.37g 		spinach
36.0g 		Total Per Serving Total for Recipe
Protein (g) 0.0 0.0 0.5 0.73 n/a 0.44 0.19 0.11 0.15 6.38 0.0 0.13 n/a 0.2 1.32 2.47 0.0 0.17 1.03 13.82 27.64
Total Fat (g) 0.0 40.5 0.05 0.02 n/a 0.05 0.23 0.16 0.14 0.32 0.0 0.02 n/a 0.06 6.58 0.24 0.0 0.05 0.14 48.55 97.1
Carbohydrates (g) 0.0 0.0 4.69 9.42 n/a 3.18 0.46 0.49 0.59 38.72 0.64 0.7 n/a 2.97 1.26 18.56 0.0 1.43 1.31 84.4 168.8
Ash (g) 0.08 0.0 0.21 0.46 n/a 0.35 0.08 0.05 0.07 0.31 0.56 0.1 n/a 0.08 0.25 1.08 0.03 0.05 0.62 4.38 8.76
Calories (kcal) 0.0 358.02 19.891 40.248 n/a 13.835 3.938 2.682 3.035 188.0 2.483 2.97 n/a 8.442 64.776 88.5 0.0 4.457 8.28 809.557 1619.114
Starch (g) n/a n/a 0.0 5.92 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.14 n/a n/a n/a n/a 6.06 12.12
Sucrose (g) n/a n/a 0.45 1.18 n/a n/a n/a n/a 0.01 n/a n/a 0.0 n/a n/a 0.33 n/a n/a n/a 0.03 1.99 3.98
Glucose (dextrose) (g) n/a n/a 1.4 0.45 n/a n/a n/a n/a 0.03 n/a n/a 0.19 n/a n/a 0.01 n/a n/a n/a 0.04 2.12 4.24
Fructose (g) n/a n/a 1.26 0.33 n/a n/a n/a n/a 0.07 n/a n/a 0.19 n/a n/a 0.01 n/a n/a n/a 0.05 1.9 3.8
Lactose (g) n/a n/a 0.01 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.01 0.02
Maltose (g) n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 74.99 0.0 56.71 36.17 n/a 45.39 0.08 0.08 0.1 4.28 48.47 6.87 n/a 24.84 0.22 2.65 29.57 13.68 32.9 377.0 754.0
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.0 0.0 3.12 1.96 n/a 1.88 0.02 n/a 0.11 n/a 0.42 0.38 n/a 0.48 0.35 0.06 0.0 0.38 0.15 9.3 18.6
Galactose (g) n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.04 0.04 0.08
Dietary Fiber (g) 0.0 0.0 0.6 1.4 n/a 0.9 0.1 0.4 0.4 2.5 0.0 0.1 n/a 0.8 0.4 0.7 0.0 0.4 0.8 9.4 18.8
Calcium (mg) 2.252 0.405 12.432 14.04 n/a 14.823 9.776 6.381 1.859 12.0 0.0 1.407 n/a 9.286 1.54 84.5 0.888 3.996 35.64 211.224 422.448
Iron (mg) 0.0 0.23 0.16 0.29 n/a 0.15 0.7 0.15 0.25 0.54 0.0 0.14 n/a 0.17 0.53 1.17 0.0 0.09 0.98 5.53 11.06
Magnesium (mg) 0.751 0.0 5.594 11.7 n/a 5.435 3.843 2.97 1.943 22.0 n/a 1.797 n/a 1.688 24.159 4.75 0.296 1.23 28.44 116.596 233.192
Phosphorus (mg) 0.0 0.0 16.783 21.996 n/a 13.341 5.24 3.681 3.623 85.0 n/a 3.126 n/a 5.065 55.344 148.75 0.0 2.459 17.64 382.047 764.094
Potassium (mg) 0.0 0.405 73.97 157.716 n/a 94.373 18.774 11.403 24.612 83.0 n/a 34.308 n/a 28.703 57.461 31.0 0.0 21.211 200.88 837.816 1675.632
Sodium (mg) 3.003 0.81 4.973 25.74 n/a 33.105 1.764 0.315 0.357 5.0 198.66 31.182 n/a 0.563 0.193 317.5 1.184 0.307 28.44 653.095 1306.19
Zinc (mg) 0.01 0.0 0.08 0.14 n/a 0.13 0.05 0.04 0.04 0.42 n/a 0.03 n/a 0.03 0.62 0.16 0.0 0.01 0.19 1.95 3.9
Copper (mg) 0.008 0.0 0.037 0.07 n/a 0.044 0.009 0.009 0.006 0.125 n/a 0.023 n/a 0.02 0.127 0.028 0.003 0.006 0.047 0.562 1.124
Manganese (mg) 0.0 0.0 0.05 0.122 n/a 0.064 0.035 0.017 0.009 0.39 n/a 0.013 n/a 0.003 0.847 0.25 0.0 0.005 0.324 2.128 4.256
Selenium (mcg) 0.0 0.0 0.3 0.3 n/a 0.3 0.1 0.2 0.0 n/a n/a 0.1 n/a 0.1 0.1 8.6 0.0 0.1 0.4 10.5 21.0
Vitamin A, IU (IU) 0.0 0.0 0.622 6639.516 n/a 0.0 13.335 0.0 553.718 0.0 105.786 39.857 n/a 14.07 2.791 0.0 0.0 3.381 3375.72 10748.796 21497.592
Retinol (mcg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.0 0.0 0.0 331.812 n/a 0.0 0.672 0.0 27.689 0.0 n/a 2.032 n/a 0.563 0.096 0.0 0.0 0.154 168.84 531.857 1063.714
Beta Carotene (mcg) 0.0 0.0 0.622 3982.212 n/a 0.0 8.001 n/a 290.63 n/a n/a 23.914 n/a 8.442 1.636 0.0 0.0 0.461 2025.36 6341.277 12682.554
Vitamin E (mg) 0.0 5.81 0.01 0.12 n/a 0.01 0.03 n/a 0.31 n/a n/a 0.15 n/a 0.06 0.9 0.01 0.0 0.02 0.73 8.19 16.38
Vitamin D (IU) 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 n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a 1700.075 n/a 0.0 0.0 0.0 0.0 0.0 0.0 1700.075 3400.15
Lutein + zeaxanthin (mcg) 0.0 0.0 3.73 0.0 n/a 0.0 4.704 n/a 138.149 n/a n/a 0.0 n/a 0.0 0.866 4.5 0.0 1.691 4391.28 4544.919 9089.838
Tocopherol, beta (mg) n/a 0.04 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.01 n/a n/a 0.0 0.06 0.12
Tocopherol, gamma (mg) n/a 0.34 0.0 0.0 n/a n/a n/a n/a 0.03 n/a n/a 0.02 n/a n/a 1.07 0.08 n/a n/a 0.06 1.61 3.22
Tocopherol, delta (mg) n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0
Vitamin C (mg) 0.0 0.0 3.0 1.1 n/a 10.4 0.1 0.2 0.7 0.0 0.0 0.8 n/a 8.2 0.1 0.0 0.0 8.1 10.1 42.9 85.8
Thiamin (mg) 0.0 0.0 0.025 0.037 n/a 0.02 0.007 0.002 0.007 0.08 n/a 0.002 n/a 0.008 0.035 0.168 0.0 0.006 0.029 0.426 0.852
Riboflavin (mg) 0.0 0.0 0.012 0.028 n/a 0.015 0.003 0.003 0.018 0.04 n/a 0.006 n/a 0.006 0.022 0.103 0.0 0.003 0.068 0.328 0.656
Niacin (mg) 0.0 0.0 0.081 0.262 n/a 0.198 0.048 0.019 0.161 1.745 n/a 0.115 n/a 0.056 0.423 1.458 0.0 0.015 0.259 4.839 9.678
Pantothenic acid (mg) 0.0 0.0 0.062 0.374 n/a 0.099 n/a n/a 0.019 0.62 n/a 0.034 n/a 0.062 0.03 0.11 0.0 0.029 0.025 1.465 2.93
Vitamin B-6 (mg) 0.0 0.0 0.081 0.098 n/a 0.044 0.005 n/a 0.042 0.055 n/a 0.01 n/a 0.011 0.009 0.013 0.0 0.012 0.072 0.452 0.904
Folate (mcg) 0.0 0.0 14.297 5.148 n/a 7.411 0.105 0.0 1.113 10.0 n/a 0.86 n/a 2.251 3.273 49.0 0.0 1.691 69.84 164.988 329.976
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Choline (mg) 0.0 0.1 3.4 5.8 n/a 5.5 0.3 n/a 0.5 n/a n/a 1.4 n/a 1.4 5.4 2.6 0.0 0.8 6.5 33.6 67.2
Folic acid (mcg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 39.5 0.0 0.0 0.0 39.5 79.0
Tryptophan (g) n/a 0.0 0.006 0.014 n/a 0.005 n/a n/a n/a 0.08 n/a 0.001 n/a 0.0 0.011 0.03 n/a n/a 0.014 0.161 0.322
Threonine (g) n/a 0.0 0.012 0.037 n/a 0.015 n/a n/a n/a 0.17 n/a 0.003 n/a n/a 0.036 0.068 n/a n/a 0.043 0.384 0.768
Isoleucine (g) n/a 0.0 0.006 0.028 n/a 0.02 n/a n/a n/a 0.245 n/a 0.002 n/a n/a 0.052 0.085 n/a n/a 0.054 0.492 0.984
Leucine (g) n/a 0.0 0.019 0.042 n/a 0.015 n/a n/a n/a 0.435 n/a 0.004 n/a n/a 0.095 0.17 n/a n/a 0.079 0.859 1.718
Lysine (g) n/a 0.0 0.019 0.033 n/a 0.02 n/a n/a n/a 0.125 n/a 0.004 n/a 0.003 0.052 0.055 n/a n/a 0.061 0.371 0.742
Methionine (g) n/a 0.0 0.006 0.014 n/a 0.005 n/a n/a n/a 0.1 n/a 0.001 n/a 0.0 0.025 0.045 n/a n/a 0.018 0.214 0.428
Cystine (g) n/a 0.0 0.006 0.009 n/a 0.005 n/a n/a n/a 0.18 n/a 0.001 n/a n/a 0.028 0.053 n/a n/a 0.014 0.296 0.592
Phenylalanine (g) n/a 0.0 0.012 0.042 n/a 0.01 n/a n/a n/a 0.31 n/a 0.003 n/a n/a 0.05 0.125 n/a n/a 0.047 0.599 1.198
Tyrosine (g) n/a 0.0 0.006 0.014 n/a 0.005 n/a n/a n/a 0.17 n/a 0.002 n/a n/a 0.049 0.075 n/a n/a 0.04 0.36 0.72
Valine (g) n/a 0.0 0.012 0.042 n/a 0.015 n/a n/a n/a 0.27 n/a 0.002 n/a n/a 0.066 0.1 n/a n/a 0.058 0.566 1.132
Arginine (g) n/a 0.0 0.068 0.028 n/a 0.01 n/a n/a n/a 0.235 n/a 0.002 n/a n/a 0.232 0.1 n/a n/a 0.058 0.733 1.466
Histidine (g) n/a 0.0 0.006 0.014 n/a 0.005 n/a n/a n/a 0.13 n/a 0.002 n/a n/a 0.033 0.055 n/a n/a 0.022 0.267 0.534
Alanine (g) n/a 0.0 0.012 0.037 n/a 0.02 n/a n/a n/a 0.185 n/a 0.004 n/a n/a 0.065 0.08 n/a n/a 0.05 0.454 0.908
Aspartic acid (g) n/a 0.0 0.044 0.178 n/a 0.03 n/a n/a n/a 0.26 n/a 0.022 n/a n/a 0.125 0.105 n/a n/a 0.086 0.849 1.698
Glutamic acid (g) n/a 0.0 0.112 0.075 n/a 0.064 n/a n/a n/a 2.3 n/a 0.063 n/a n/a 0.282 0.833 n/a n/a 0.122 3.851 7.702
Glycine (g) n/a 0.0 0.012 0.028 n/a 0.015 n/a n/a n/a 0.2 n/a 0.002 n/a n/a 0.066 0.09 n/a n/a 0.047 0.461 0.922
Proline (g) n/a 0.0 0.012 0.023 n/a 0.015 n/a n/a n/a 0.7 n/a 0.003 n/a n/a 0.064 0.288 n/a n/a 0.04 1.145 2.29
Serine (g) n/a 0.0 0.012 0.042 n/a 0.015 n/a n/a n/a 0.3 n/a 0.003 n/a n/a 0.081 0.123 n/a n/a 0.036 0.612 1.224
Cholesterol (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 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 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.0 5.593 n/a 0.009 n/a 0.005 0.016 0.009 0.022 0.06 0.0 0.002 n/a 0.006 0.472 0.038 0.0 0.006 0.022 6.259 12.518
Phytosterols (mg) n/a 89.505 n/a 5.616 n/a 3.459 0.714 0.414 1.838 n/a n/a n/a n/a n/a 13.571 n/a n/a n/a 3.24 118.356 236.712
Monounsaturated Fat (g) 0.0 29.549 n/a 0.0 n/a 0.005 0.147 0.122 0.013 0.045 n/a 0.002 n/a 0.006 1.806 0.023 0.0 0.002 0.004 31.723 63.446
Polyunsaturated (g) 0.0 4.261 n/a 0.005 n/a 0.025 0.034 0.016 0.087 0.125 n/a 0.007 n/a 0.017 3.279 0.103 0.0 0.014 0.061 8.033 16.066