Recipe for - Tasty and Easy to Make

Tomatoes in can

1 × Can (260 g)

260 g

Protein	2.34g / 95.05 g
Fiber	3.12g / 30 g
Zinc	0.676mg / 10 mg
Phosphorus	54.6mg / 700 mg
Ascorbic acid - Vitamin C	59.8mg / 110 mg
Fatty monounsaturated	0.052g g
Fatty saturated	0.13g g
Fatty polyunsaturated	0.312g g
Magnesium	20.8mg / 350 mg
Manganese	0.156mg / 2.3 mg
Copper	0.156mg / 1.5 mg
Potassium	733.2mg / 4000 mg
Sucrose	0.26g g
Sodium	20.8mg / 1500 mg
Fat	0.52g / 142.58 g
Calcium	23.4mg / 1000 mg
Vitamin B1 (Thiamin)	0.1664mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.1092mg / 1.4 mg
Vitamin B3 (Niacin - pp)	2.6mg / 15 mg
Vitamin B6 (Pyridoxine)	0.39mg / 1.6 mg
Vitamin B9 (Folic acid)	101.4µg / 300 µg
Vitamin A	278.2µg / 800 µg
Vitamin E	3.172mg / 14 mg
Carbohydrate	9.36g / 237.63 g
Iron	1.3mg / 15 mg

Canned white beans

1 × Can (200 g)

200 g

Vegetable broth

250 × Gram (1 ml)

250 ml

Protein	4.925g / 95.05 g
Sugar	1.35g / 50 g
Fat	0.225g / 142.58 g
Carbohydrate	3g / 237.63 g

Red pepper

1 × Piece (200 g)

200 g

Zucchini

0.33 × Piece (600 g)

198 g

Bulgur

100 × Gram (1 g)

100 g

Onion

0.5 × Piece (170 g)

85 g

Spinach

2 × Handfull (25 g)

50 g

Butter

1 × Tablespoon (20 g)

20 g

Garlic

2 × Tooth (5 g)

10 g

olive oil

1 × Tablespoon (10 g)

10 g

Ground sweet pepper

2 × Teaspoon (3 g)

6 g

Cumin

0.5 × Teaspoon (0.0769231 g)

0.03846155 g

Protein	0.0068g / 95.05 g
Fat	0.0086g / 142.58 g
Carbohydrate	0.0131g / 237.63 g

Turmeric

0.5 × Teaspoon (2 g)

1 g

Protein	0.078g / 95.05 g
Fiber	0.067g / 30 g
Fat	0.099g / 142.58 g
Carbohydrate	0.582g / 237.63 g

Protein	0.14g / 95.05 g
Cholesterol	49.6mg mg
Zinc	0.016mg / 10 mg
Phosphorus	2.4mg / 700 mg
Fatty monounsaturated	4.482g g
Fatty saturated	10.944g g
Fatty polyunsaturated	0.232g g
Lactose	0.12g g
Magnesium	0.2mg / 350 mg
Copper	0.002mg / 1.5 mg
Potassium	5mg / 4000 mg
Sodium	1.8mg / 1500 mg
Fat	16.5g / 142.58 g
Calcium	3.2mg / 1000 mg
Vitamin B1 (Thiamin)	0.0014mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.007mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.004mg / 15 mg
Vitamin B6 (Pyridoxine)	0.002mg / 1.6 mg
Vitamin B9 (Folic acid)	0.6µg / 300 µg
Vitamin A	162.8µg / 800 µg
Vitamin D	0.152µg / 100 µg
Vitamin E	0.504mg / 14 mg
Carbohydrate	0.14g / 237.63 g
Iron	0.02mg / 15 mg

Zinc	0.006mg / 10 mg
Phosphorus	0.1mg / 700 mg
Glicemyc Index	0.1µg µg
Fatty monounsaturated	7.012g g
Fatty saturated	1.486g g
Fatty polyunsaturated	1.061g g
Copper	0.007mg / 1.5 mg
Sodium	0.1mg / 1500 mg
Fat	9.96g / 142.58 g
Vitamin E	1.195mg / 14 mg
Carbohydrate	0.02g / 237.63 g
Iron	0.04mg / 15 mg

Protein	0.0594g / 95.05 g
Fiber	0.126g / 30 g
Sugar	0.252g / 50 g
Zinc	0.015mg / 10 mg
Phosphorus	1.56mg / 700 mg
Glicemyc Index	0.06µg µg
Ascorbic acid - Vitamin C	7.662mg / 110 mg
Magnesium	0.72mg / 350 mg
Potassium	12.66mg / 4000 mg
Sodium	0.24mg / 1500 mg
Fat	0.018g / 142.58 g
Calcium	0.42mg / 1000 mg
Vitamin B1 (Thiamin)	0.003mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0048mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.0582mg / 15 mg
Vitamin K	0.294µg / 70 µg
Vitamin A	187.86µg / 800 µg
Vitamin E	0.0948mg / 14 mg
Carbohydrate	0.3618g / 237.63 g
Iron	0.0258mg / 15 mg

Protein	20.08g / 95.05 g
Fiber	15.03g / 30 g
Cholesterol	24.8mg mg
Sugar	0.8g / 50 g
Zinc	1.5mg / 10 mg
Phosphorus	342.36mg / 700 mg
Glicemyc Index	0.08µg µg
Ascorbic acid - Vitamin C	226.49mg / 110 mg
Fatty monounsaturated	6.33g g
Fatty saturated	6.83g g
Fatty polyunsaturated	1.78g g
Lactose	0.06g g
Magnesium	271.54mg / 350 mg
Manganese	1.52mg / 2.3 mg
Copper	0.52mg / 1.5 mg
Potassium	1536.6mg / 4000 mg
Sucrose	2.19g g
Sodium	42.84mg / 1500 mg
Fat	16.17g / 142.58 g
Calcium	104.79mg / 1000 mg
Vitamin B1 (Thiamin)	0.52mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.34mg / 1.4 mg
Vitamin B3 (Niacin - pp)	4.57mg / 15 mg
Vitamin B6 (Pyridoxine)	1.06mg / 1.6 mg
Vitamin B9 (Folic acid)	226.21µg / 300 µg
Vitamin K	0.15µg / 70 µg
Vitamin A	1053.69µg / 800 µg
Vitamin D	0.08µg / 100 µg
Vitamin E	6.15mg / 14 mg
Carbohydrate	65.32g / 237.63 g
Iron	5.99mg / 15 mg

Protein	40.17g / 95.05 g
Fiber	30.06g / 30 g
Cholesterol	49.6mg mg
Sugar	1.6g / 50 g
Zinc	2.99mg / 10 mg
Phosphorus	684.72mg / 700 mg
Glicemyc Index	0.16µg µg
Ascorbic acid - Vitamin C	452.98mg / 110 mg
Fatty monounsaturated	12.66g g
Fatty saturated	13.66g g
Fatty polyunsaturated	3.55g g
Lactose	0.12g g
Magnesium	543.08mg / 350 mg
Manganese	3.04mg / 2.3 mg
Copper	1.03mg / 1.5 mg
Potassium	3073.21mg / 4000 mg
Sucrose	4.38g g
Sodium	85.68mg / 1500 mg
Fat	32.33g / 142.58 g
Calcium	209.57mg / 1000 mg
Vitamin B1 (Thiamin)	1.03mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.68mg / 1.4 mg
Vitamin B3 (Niacin - pp)	9.13mg / 15 mg
Vitamin B6 (Pyridoxine)	2.11mg / 1.6 mg
Vitamin B9 (Folic acid)	452.41µg / 300 µg
Vitamin K	0.29µg / 70 µg
Vitamin A	2107.38µg / 800 µg
Vitamin D	0.15µg / 100 µg
Vitamin E	12.31mg / 14 mg
Carbohydrate	130.64g / 237.63 g
Iron	11.98mg / 15 mg

Protein	12g / 95.05 g
Fiber	9.6g / 30 g
Ascorbic acid - Vitamin C	37.6mg / 110 mg
Fatty saturated	0.2g g
Magnesium	202mg / 350 mg
Potassium	614mg / 4000 mg
Sodium	26mg / 1500 mg
Fat	1.4g / 142.58 g
Calcium	30mg / 1000 mg
Vitamin B6 (Pyridoxine)	0.4mg / 1.6 mg
Carbohydrate	26g / 237.63 g
Iron	3.8mg / 15 mg

Protein	2.6g / 95.05 g
Fiber	4g / 30 g
Zinc	0.52mg / 10 mg
Phosphorus	62mg / 700 mg
Ascorbic acid - Vitamin C	288mg / 110 mg
Fatty monounsaturated	0.04g g
Fatty saturated	0.2g g
Fatty polyunsaturated	0.56g g
Magnesium	22mg / 350 mg
Manganese	0.2mg / 2.3 mg
Copper	0.16mg / 1.5 mg
Potassium	510mg / 4000 mg
Sucrose	0.2g g
Sodium	6mg / 1500 mg
Fat	1g / 142.58 g
Calcium	26mg / 1000 mg
Vitamin B1 (Thiamin)	0.08mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.24mg / 1.4 mg
Vitamin B3 (Niacin - pp)	3.2mg / 15 mg
Vitamin B6 (Pyridoxine)	0.9mg / 1.6 mg
Vitamin B9 (Folic acid)	104µg / 300 µg
Vitamin A	1056µg / 800 µg
Vitamin E	5.8mg / 14 mg
Carbohydrate	13.2g / 237.63 g
Iron	1.2mg / 15 mg

Protein	2.376g / 95.05 g
Fiber	1.98g / 30 g
Zinc	0.594mg / 10 mg
Phosphorus	63.36mg / 700 mg
Ascorbic acid - Vitamin C	17.82mg / 110 mg
Magnesium	43.56mg / 350 mg
Manganese	0.3168mg / 2.3 mg
Copper	0.1584mg / 1.5 mg
Potassium	495mg / 4000 mg
Sucrose	1.188g g
Sodium	5.94mg / 1500 mg
Fat	0.198g / 142.58 g
Calcium	29.7mg / 1000 mg
Vitamin B1 (Thiamin)	0.1386mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0594mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.792mg / 15 mg
Vitamin B6 (Pyridoxine)	0.1782mg / 1.6 mg
Vitamin B9 (Folic acid)	102.96µg / 300 µg
Vitamin A	67.32µg / 800 µg
Vitamin E	0.198mg / 14 mg
Carbohydrate	6.336g / 237.63 g
Iron	0.792mg / 15 mg

Protein	12.5g / 95.05 g
Fiber	8g / 30 g
Zinc	0.5mg / 10 mg
Phosphorus	459mg / 700 mg
Fatty monounsaturated	1.03g g
Fatty saturated	0.58g g
Fatty polyunsaturated	1.1g g
Magnesium	218mg / 350 mg
Manganese	2.04mg / 2.3 mg
Copper	0.41mg / 1.5 mg
Potassium	443mg / 4000 mg
Sucrose	0.7g g
Sodium	5mg / 1500 mg
Fat	1.8g / 142.58 g
Calcium	25mg / 1000 mg
Vitamin B1 (Thiamin)	0.54mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.12mg / 1.4 mg
Vitamin B3 (Niacin - pp)	1.95mg / 15 mg
Vitamin B9 (Folic acid)	32µg / 300 µg
Vitamin E	0.31mg / 14 mg
Carbohydrate	61g / 237.63 g
Iron	2.8mg / 15 mg

Protein	1.19g / 95.05 g
Fiber	1.445g / 30 g
Zinc	0.204mg / 10 mg
Phosphorus	11.9mg / 700 mg
Ascorbic acid - Vitamin C	5.1mg / 110 mg
Fatty monounsaturated	0.034g g
Fatty saturated	0.0935g g
Fatty polyunsaturated	0.1445g g
Magnesium	6.8mg / 350 mg
Manganese	0.1445mg / 2.3 mg
Copper	0.051mg / 1.5 mg
Potassium	102.85mg / 4000 mg
Sucrose	1.87g g
Sodium	5.1mg / 1500 mg
Fat	0.34g / 142.58 g
Calcium	21.25mg / 1000 mg
Vitamin B1 (Thiamin)	0.0255mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0255mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.17mg / 15 mg
Vitamin B6 (Pyridoxine)	0.085mg / 1.6 mg
Vitamin B9 (Folic acid)	14.45µg / 300 µg
Vitamin A	1.7µg / 800 µg
Vitamin E	0.102mg / 14 mg
Carbohydrate	5.865g / 237.63 g
Iron	0.425mg / 15 mg

Protein	1.3g / 95.05 g
Fiber	1.3g / 30 g
Zinc	0.35mg / 10 mg
Phosphorus	14.5mg / 700 mg
Ascorbic acid - Vitamin C	33.9mg / 110 mg
Fatty monounsaturated	0.015g g
Fatty saturated	0.02g g
Fatty polyunsaturated	0.12g g
Magnesium	26.5mg / 350 mg
Manganese	0.13mg / 2.3 mg
Copper	0.05mg / 1.5 mg
Potassium	117.5mg / 4000 mg
Sucrose	0.1g g
Sodium	13mg / 1500 mg
Fat	0.2g / 142.58 g
Calcium	46.5mg / 1000 mg
Vitamin B1 (Thiamin)	0.053mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.096mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.29mg / 15 mg
Vitamin B6 (Pyridoxine)	0.14mg / 1.6 mg
Vitamin B9 (Folic acid)	96.5µg / 300 µg
Vitamin A	353.5µg / 800 µg
Vitamin E	0.94mg / 14 mg
Carbohydrate	1.5g / 237.63 g
Iron	1.4mg / 15 mg

Protein	0.64g / 95.05 g
Fiber	0.41g / 30 g
Zinc	0.1mg / 10 mg
Phosphorus	15.3mg / 700 mg
Ascorbic acid - Vitamin C	3.1mg / 110 mg
Fatty monounsaturated	0.001g g
Fatty saturated	0.009g g
Fatty polyunsaturated	0.025g g
Magnesium	2.5mg / 350 mg
Manganese	0.046mg / 2.3 mg
Copper	0.026mg / 1.5 mg
Potassium	40mg / 4000 mg
Sucrose	0.06g g
Sodium	1.7mg / 1500 mg
Fat	0.05g / 142.58 g
Calcium	4.1mg / 1000 mg
Vitamin B1 (Thiamin)	0.02mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.011mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.07mg / 15 mg
Vitamin B6 (Pyridoxine)	0.013mg / 1.6 mg
Vitamin B9 (Folic acid)	0.5µg / 300 µg
Vitamin E	0.001mg / 14 mg
Carbohydrate	3.26g / 237.63 g
Iron	0.17mg / 15 mg