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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: Soy, Cereals containing gluten, Tree nuts
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 5.9 g Known subtotal · 1 ingredient value missing Vitamins, minerals and other values Retinol 0 µg Known subtotal · 1 ingredient value missing Beta-carotene 216.15 µg Known subtotal · 1 ingredient value missing DHA 0 g Known subtotal · 1 ingredient value missing EPA 0 g Known subtotal · 1 ingredient value missing Sucrose 1.3 g Known subtotal · 3 ingredient values missing Glucose 2 g Known subtotal · 3 ingredient values missing Maltose 0 g Known subtotal · 3 ingredient values missing Fructose 2.5 g Known subtotal · 3 ingredient values missing Lactose 0 g Known subtotal · 3 ingredient values missing ALA 0.13 g Known subtotal · 5 ingredient values missing Starch 43.2 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.
Plain firm tofu, calcium-set — FDC 172475 Tofu, raw, firm, prepared with calcium sulfate Zucchini, skin on — FDC 169291 Squash, summer, zucchini, includes skin, raw Plain cooked long-grain brown rice — FDC 169704 Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) Reduced-sodium soy sauce containing wheat — FDC 172473 Soy sauce made from soy and wheat (shoyu), low sodium Plain cashew nuts — FDC 170162 Nuts, cashew nuts, raw Olive oil — FDC 171413 Oil, olive, salad or cooking Garlic, peeled — FDC 169230 Garlic, raw 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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