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Nutrition
From the CIQUAL 2025 food composition table (ANSES)
Based on all 11 ingredients. The recipe makes 10 portions of about 466 g each (raw weight).
| Per portion | Amount | % RI |
|---|---|---|
| Energy | 629 kcal / 2,651 kJ | 31% |
| Fat | 12 g | 17% |
| of which saturates | 2.5 g | 12% |
| Carbohydrate | 105 g | 40% |
| of which sugars | 12 g | 14% |
| Fibre | 13 g | 54% |
| Protein | 19 g | 39% |
| Salt | 0.40 g | 7% |
Vitamins And Minerals
| Per portion | Amount | % RI |
|---|---|---|
| Iron | 5.3 mg | 38% |
| Calcium | 127 mg | 16% |
| Zinc | 2.8 mg | 28% |
| Iodine | ≥ 6.2 µg | 4% |
| Vitamin B12 | ≥ 0.0 µg | 0% |
| Vitamin D | 0.0 µg | 0% |
| Folate | ≥ 391 µg | 196% |
| Vitamin C | 26 mg | 32% |
Nutrition By Ingredient
| Ingredient | Grams | kcal | Protein (g) | Fibre (g) | Fat (g) | Salt (g) | CIQUAL food |
|---|---|---|---|---|---|---|---|
| Chickpeas, dried | 50 g | 175 | 10 | 6.1 | 3.0 | 0.03 | Chick pea, dried |
| Sweet potatoes | 100 g | 81 | 1.6 | 3.0 | 0.1 | 0.14 | Sweet potato, raw |
| Onions | 40 g | 16 | 0.4 | 0.7 | 0.2 | 0.04 | Onion, raw |
| Tomatoes, chopped (tinned) | 80 g | 18 | 1.0 | 1.4 | 0.0 | 0.05 | Tomato flesh without skin, canned |
| Coconut drink | 80 g | 24 | 0.2 | 0.0 | 1.7 | 0.07 | Coconut drink, plain, prepacked |
| Spinach | 30 g | 10 | 0.8 | 0.8 | 0.1 | 0.06 | Spinach, raw |
| Ginger | 4 g | 1 | 0.0 | 0.1 | 0.0 | 0.00 | Ginger, raw |
| Chilli | 2 g | 1 | 0.0 | 0.0 | 0.0 | 0.00 | Chili pepper, raw |
| Garlic | 4 g | 4 | 0.2 | 0.2 | 0.0 | 0.00 | Garlic, raw |
| Rapeseed oil | 6 g | 54 | 0.0 | 0.0 | 6.0 | 0.00 | Rapeseed oil |
| Rice | 70 g | 245 | 4.9 | 1.1 | 0.6 | 0.01 | Rice, white, raw |
About These Figures
% RI is the share of the EU reference intake for an average adult (8,400 kJ / 2,000 kcal). Fibre uses EFSA's adequate intake of 25 g. Values are for ingredients as weighed, so enter raw weights for raw ingredients. Cooking changes water content and some vitamins, but protein, fibre and salt stay much the same. Vitamin B12 and D values are for unfortified foods; check the label of fortified products. Values below CIQUAL's limit of measurement count as zero; where CIQUAL has no value, the total is marked as a minimum.
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Budgets Used
WWF's One Planet Plate budgets. Change these only if your university has set different limits.
Made by Plant-Based Campus to help partners making plant-forward menu changes. Plant-Based Campus does not endorse One Planet Plate and is not officially affiliated with it or with WWF.