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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 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 18.1 g Known subtotal · 1 ingredient value missing Vitamins, minerals and other values Isoleucine 0.69 g Known subtotal · 1 ingredient value missing Leucine 1.2 g Known subtotal · 1 ingredient value missing Lysine 1.1 g Known subtotal · 1 ingredient value missing Cystine 0.15 g Known subtotal · 2 ingredient values missing Valine 0.86 g Known subtotal · 1 ingredient value missing Arginine 0.8 g Known subtotal · 1 ingredient value missing Histidine 0.41 g Known subtotal · 1 ingredient value missing Serine 0.93 g Known subtotal · 1 ingredient value missing Tryptophan 0.19 g Known subtotal · 1 ingredient value missing Threonine 0.57 g Known subtotal · 1 ingredient value missing Methionine 0.2 g Known subtotal · 1 ingredient value missing Tyrosine 0.35 g Known subtotal · 1 ingredient value missing Alanine 0.75 g Known subtotal · 1 ingredient value missing Glycine 0.64 g Known subtotal · 1 ingredient value missing Proline 0.83 g Known subtotal · 1 ingredient value missing Selenium 0.99 µg Known subtotal · 1 ingredient value missing Sucrose 7.1 g Known subtotal · 2 ingredient values missing Glucose 4 g Known subtotal · 2 ingredient values missing Maltose 0 g Known subtotal · 2 ingredient values missing Fructose 6.8 g Known subtotal · 2 ingredient values missing Lactose 0 g Known subtotal · 2 ingredient values missing ALA 0.08 g Known subtotal · 4 ingredient values missing Fluoride 4.9 µg Known subtotal · 5 ingredient values missing Starch 0.08 g Known subtotal · 3 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 Mango flesh, peel and stone removed — FDC 169910 Mangos, raw Avocado flesh — FDC 171705 Avocados, raw, all commercial varieties Red sweet pepper, stem and seeds removed — FDC 170108 Peppers, sweet, red, raw Lemon juice, freshly squeezed — FDC 167747 Lemon juice, raw Fresh parsley — FDC 170416 Parsley, fresh 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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