← All easy meals Ingredients Steps Nutrients Adapt an ingredient Choose a version to preview its ingredients, steps and nutrient amounts. Each version changes one ingredient.
No authored ingredient swap for this meal yet. Choose another meal →
What you need Amounts for 1 serving. Weigh the prepared ingredient described below.
Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.
Diet and ingredient checks Diet: vegetarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.
Contains: Eggs
Product labels need checking for: Cereals containing gluten.
These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.
About the 14 listed allergens A look at the nutrients Per serving Whole batch (1)
Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.
Total sugars 2.5 g Known subtotal · 1 ingredient value missing Vitamins, minerals and other values Retinol 80 µg Known subtotal · 1 ingredient value missing Isoleucine 0.78 g Known subtotal · 1 ingredient value missing Leucine 1.6 g Known subtotal · 1 ingredient value missing Lysine 1.1 g Known subtotal · 1 ingredient value missing Cystine 0.27 g Known subtotal · 1 ingredient value missing Valine 1 g Known subtotal · 1 ingredient value missing Arginine 0.96 g Known subtotal · 1 ingredient value missing Histidine 0.46 g Known subtotal · 1 ingredient value missing Serine 1.1 g Known subtotal · 1 ingredient value missing Vitamin B-6 0.27 mg Known subtotal · 1 ingredient value missing Tryptophan 0.19 g Known subtotal · 1 ingredient value missing Threonine 0.66 g Known subtotal · 1 ingredient value missing Methionine 0.37 g Known subtotal · 1 ingredient value missing Tyrosine 0.58 g Known subtotal · 1 ingredient value missing Alanine 0.99 g Known subtotal · 1 ingredient value missing Glycine 0.64 g Known subtotal · 1 ingredient value missing Proline 1 g Known subtotal · 1 ingredient value missing DHA 0.03 g Known subtotal · 1 ingredient value missing EPA 0 g Known subtotal · 1 ingredient value missing Selenium 16.68 µg Known subtotal · 2 ingredient values missing Sucrose 1.8 g Known subtotal · 4 ingredient values missing Glucose 0.32 g Known subtotal · 4 ingredient values missing Maltose 0.04 g Known subtotal · 4 ingredient values missing Fructose 0.09 g Known subtotal · 4 ingredient values missing Lactose 0 g Known subtotal · 4 ingredient values missing ALA 0.02 g Known subtotal · 5 ingredient values missing Fluoride 0.55 µg Known subtotal · 5 ingredient values missing Shop for this meal 1 serving, using your selected units. Checkmarks above last for this visit. Add the meal to My Plan for a saved shopping list.
Build a week & combine your list → Food records, image rights & review status Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.
USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.
Corn tortillas, no added salt — FDC 173241 Tortillas, ready-to-bake or -fry, corn, without added salt Low-sodium canned black beans, with their liquid — FDC 175238 Beans, black, mature seeds, canned, low sodium Canned sweetcorn, drained and rinsed — FDC 168397 Corn, sweet, yellow, canned, drained solids, rinsed with tap water Egg, without shell (about 50 g each) — FDC 171287 Egg, whole, raw, fresh Olive oil — FDC 171413 Oil, olive, salad or cooking Cumin seeds, crushed — FDC 170923 Spices, cumin seed USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA
From your plate to the atlas Learn from this meal Follow a nutrient from an ingredient into the story of what it does in the body.
Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.
Keep exploring