← 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: vegan. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.
Contains: None of the 14 listed allergens identified in the specified ingredients.
Product labels need checking for: Celery, Mustard.
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 11.5 g Known subtotal · 1 ingredient value missing Vitamins, minerals and other values Isoleucine 0.76 g Known subtotal · 1 ingredient value missing Leucine 1.2 g Known subtotal · 1 ingredient value missing Lysine 1.2 g Known subtotal · 1 ingredient value missing Cystine 0.33 g Known subtotal · 1 ingredient value missing Valine 0.87 g Known subtotal · 1 ingredient value missing Arginine 1.5 g Known subtotal · 1 ingredient value missing Histidine 0.48 g Known subtotal · 1 ingredient value missing Serine 0.79 g Known subtotal · 1 ingredient value missing Tryptophan 0.16 g Known subtotal · 1 ingredient value missing Threonine 0.83 g Known subtotal · 1 ingredient value missing Methionine 0.17 g Known subtotal · 1 ingredient value missing Tyrosine 0.48 g Known subtotal · 1 ingredient value missing Alanine 0.82 g Known subtotal · 1 ingredient value missing Glycine 0.7 g Known subtotal · 1 ingredient value missing Proline 0.71 g Known subtotal · 1 ingredient value missing Beta-carotene 12,435.52 µg Known subtotal · 1 ingredient value missing DHA 0 g Known subtotal · 2 ingredient values missing EPA 0 g Known subtotal · 2 ingredient values missing Selenium 4.6 µg Known subtotal · 1 ingredient value missing Sucrose 5.8 g Known subtotal · 4 ingredient values missing Glucose 1.7 g Known subtotal · 4 ingredient values missing Maltose 0 g Known subtotal · 4 ingredient values missing Fructose 1.3 g Known subtotal · 4 ingredient values missing Lactose 0 g Known subtotal · 4 ingredient values missing Fluoride 5.24 µg Known subtotal · 4 ingredient values missing Starch 2.1 g Known subtotal · 4 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.
Carrot — FDC 170393 Carrots, raw Ready-cooked lentils, with salt — FDC 175254 Lentils, mature seeds, cooked, boiled, with salt Open this exact food in the atlas → Canned coconut milk, unsweetened — FDC 170173 Nuts, coconut milk, canned (liquid expressed from grated meat and water) Onion, peeled — FDC 170000 Onions, raw Cumin seeds, crushed — FDC 170923 Spices, cumin seed Olive oil — FDC 171413 Oil, olive, salad or cooking 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