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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.
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 Let’s make it Kitchen scales · Saucepan · Hob · Sieve · Knife · Chopping board · Grater · Spoon · Measuring jug
Before you cook Follow the cooking, storage and use-by instructions on the products you use. Frozen vegetables may require cooking even when they look ready to eat.
When reheating cooked ingredients, heat until steaming hot throughout. Stir microwave food and follow its standing instructions to reduce cold spots. Reheat leftovers only once.
The listed grain and chicken amounts are already cooked where stated. Dry grains and raw chicken require different preparation. Weigh foods in the stated condition; edible portions exclude shells, stones and discarded peel.
Food Standards Agency cooking guidance → Drain and rinse canned beans. Prepare pineapple flesh, wash and dice pepper and grate peeled ginger. Cook pepper in oil until tender, then add ginger, stirred coconut milk, beans, cooked rice and 30 ml water. Follow rice reheating directions, stirring until hot throughout, then fold in pineapple and warm through before serving. 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 13.4 g Known subtotal · 2 ingredient values missing Vitamins, minerals and other values DHA 0 g Known subtotal · 1 ingredient value missing EPA 0 g Known subtotal · 1 ingredient value missing Selenium 12.22 µg Known subtotal · 2 ingredient values missing Sucrose 6 g Known subtotal · 5 ingredient values missing Glucose 3.3 g Known subtotal · 5 ingredient values missing Maltose 0 g Known subtotal · 5 ingredient values missing Fructose 3.9 g Known subtotal · 5 ingredient values missing Lactose 0 g Known subtotal · 5 ingredient values missing Starch 0 g 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.
Canned red kidney beans, drained and rinsed — FDC 175243 Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water Plain ready-cooked white rice, unfortified — FDC 169757 Rice, white, long-grain, regular, unenriched, cooked without salt Fresh pineapple flesh, peel and hard core removed — FDC 169124 Pineapple, raw, all varieties Canned coconut milk, unsweetened — FDC 170173 Nuts, coconut milk, canned (liquid expressed from grated meat and water) Fresh ginger, peeled — FDC 169231 Ginger root, raw Red sweet pepper, stem and seeds removed — FDC 170108 Peppers, sweet, red, raw 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.
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