Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
Butternut Squash/ Pumpkin : 1 medium -large size
Salt , Pepper : as per taste
Fresh/Frozen Thyme : as much as u want
Chilli Flakes: as per taste
Olive Oil: for drizzling
Roasted Cashews / Other nuts/Scallion greens : for garnishing (optional)
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
1 servings in recipe 		pumpkin
0.0g 		butternut squash
0.0g 		onion
99.0g 		apple
163.8g 		garlic
2.61g 		pepper
0.0g 		salt
0.0g 		thyme
0.0g 		chili
0.0g 		olive oil
0.0g 		stock
235.0g 		nuts
0.0g 		scallion greens
14.4g 		cashews
0.0g 		roast
24.08g 		Total Per Serving Total for Recipe
Protein (g) n/a n/a 1.09 0.43 0.17 n/a n/a n/a n/a n/a 0.0 n/a 0.26 n/a 6.2 8.14 8.14
Total Fat (g) n/a n/a 0.1 0.28 0.01 n/a n/a n/a n/a n/a 0.0 n/a 0.03 n/a 2.82 3.24 3.24
Carbohydrates (g) n/a n/a 9.25 22.62 0.86 n/a n/a n/a n/a n/a 3.01 n/a 1.06 n/a 0.0 36.8 36.8
Ash (g) n/a n/a 0.35 0.31 0.04 n/a n/a n/a n/a n/a 2.63 n/a 0.12 n/a 0.26 3.71 3.71
Calories (kcal) n/a n/a 39.6 85.176 3.889 n/a n/a n/a n/a n/a 11.75 n/a 4.608 n/a 52.014 197.037 197.037
Starch (g) n/a n/a 0.0 0.08 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.08 0.08
Sucrose (g) n/a n/a 0.98 3.39 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 4.37 4.37
Glucose (dextrose) (g) n/a n/a 1.95 3.98 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 5.93 5.93
Fructose (g) n/a n/a 1.28 9.66 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 10.94 10.94
Lactose (g) n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Maltose (g) n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Alcohol (g) n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0
Water (g) n/a n/a 88.22 140.15 1.53 n/a n/a n/a n/a n/a 229.36 n/a 12.94 n/a 14.83 487.02 487.02
Caffeine (mg) n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0
Theobromine (mg) n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0
Sugars (g) n/a n/a 4.2 17.02 0.03 n/a n/a n/a n/a n/a 2.0 n/a 0.34 n/a 0.0 23.58 23.58
Galactose (g) n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) n/a n/a 1.7 3.9 0.1 n/a n/a n/a n/a n/a 0.0 n/a 0.4 n/a 0.0 6.0 6.0
Calcium (mg) n/a n/a 22.77 9.828 4.724 n/a n/a n/a n/a n/a 0.0 n/a 10.368 n/a 1.686 49.376 49.376
Iron (mg) n/a n/a 0.21 0.2 0.04 n/a n/a n/a n/a n/a 0.0 n/a 0.21 n/a 0.66 1.33 1.33
Magnesium (mg) n/a n/a 9.9 8.19 0.653 n/a n/a n/a n/a n/a n/a n/a 2.88 n/a 5.779 27.402 27.402
Phosphorus (mg) n/a n/a 28.71 18.018 3.993 n/a n/a n/a n/a n/a n/a n/a 5.328 n/a 51.532 107.582 107.582
Potassium (mg) n/a n/a 144.54 175.266 10.466 n/a n/a n/a n/a n/a n/a n/a 39.744 n/a 72.001 442.017 442.017
Sodium (mg) n/a n/a 3.96 1.638 0.444 n/a n/a n/a n/a n/a 940.0 n/a 2.304 n/a 16.134 964.48 964.48
Zinc (mg) n/a n/a 0.17 0.07 0.03 n/a n/a n/a n/a n/a n/a n/a 0.06 n/a 2.1 2.42 2.42
Copper (mg) n/a n/a 0.04 0.049 0.008 n/a n/a n/a n/a n/a n/a n/a 0.012 n/a 0.026 0.135 0.135
Manganese (mg) n/a n/a 0.129 0.066 0.044 n/a n/a n/a n/a n/a n/a n/a 0.023 n/a 0.0 0.261 0.261
Selenium (mcg) n/a n/a 0.5 0.0 0.4 n/a n/a n/a n/a n/a n/a n/a 0.1 n/a 4.8 5.7 5.7
Vitamin A, IU (IU) n/a n/a 1.98 88.452 0.235 n/a n/a n/a n/a n/a 500.55 n/a 143.568 n/a 0.0 734.785 734.785
Retinol (mcg) n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) n/a n/a 0.0 4.914 0.0 n/a n/a n/a n/a n/a n/a n/a 7.2 n/a 0.0 12.114 12.114
Beta Carotene (mcg) n/a n/a 0.99 44.226 0.131 n/a n/a n/a n/a n/a n/a n/a 86.112 n/a 0.0 131.459 131.459
Vitamin E (mg) n/a n/a 0.02 0.29 0.0 n/a n/a n/a n/a n/a n/a n/a 0.08 n/a 0.04 0.44 0.44
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) n/a n/a 3.96 47.502 0.418 n/a n/a n/a n/a n/a n/a n/a 163.728 n/a 0.0 215.608 215.608
Tocopherol, beta (mg) n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Tocopherol, gamma (mg) n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Tocopherol, delta (mg) n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Vitamin C (mg) n/a n/a 7.3 7.5 0.8 n/a n/a n/a n/a n/a 0.0 n/a 2.7 n/a 0.0 18.4 18.4
Thiamin (mg) n/a n/a 0.05 0.033 0.005 n/a n/a n/a n/a n/a n/a n/a 0.009 n/a 0.029 0.125 0.125
Riboflavin (mg) n/a n/a 0.03 0.049 0.003 n/a n/a n/a n/a n/a n/a n/a 0.012 n/a 0.055 0.149 0.149
Niacin (mg) n/a n/a 0.119 0.147 0.018 n/a n/a n/a n/a n/a n/a n/a 0.076 n/a 0.905 1.266 1.266
Pantothenic acid (mg) n/a n/a 0.119 0.098 0.016 n/a n/a n/a n/a n/a n/a n/a 0.012 n/a 0.0 0.244 0.244
Vitamin B-6 (mg) n/a n/a 0.119 0.066 0.032 n/a n/a n/a n/a n/a n/a n/a 0.009 n/a 0.092 0.317 0.317
Folate (mcg) n/a n/a 18.81 4.914 0.078 n/a n/a n/a n/a n/a n/a n/a 9.216 n/a 1.926 34.945 34.945
Vitamin B-12 (mcg) n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.85 0.85 0.85
Choline (mg) n/a n/a 6.0 5.6 0.6 n/a n/a n/a n/a n/a n/a n/a 0.8 n/a 23.6 36.6 36.6
Folic acid (mcg) n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0
Tryptophan (g) n/a n/a 0.01 0.0 0.002 n/a n/a n/a n/a n/a n/a n/a 0.003 n/a 0.067 0.082 0.082
Threonine (g) n/a n/a 0.02 0.016 0.004 n/a n/a n/a n/a n/a n/a n/a 0.01 n/a 0.287 0.337 0.337
Isoleucine (g) n/a n/a 0.01 0.016 0.006 n/a n/a n/a n/a n/a n/a n/a 0.012 n/a 0.32 0.364 0.364
Leucine (g) n/a n/a 0.03 0.016 0.008 n/a n/a n/a n/a n/a n/a n/a 0.016 n/a 0.547 0.617 0.617
Lysine (g) n/a n/a 0.04 0.016 0.007 n/a n/a n/a n/a n/a n/a n/a 0.013 n/a 0.58 0.656 0.656
Methionine (g) n/a n/a 0.0 0.0 0.002 n/a n/a n/a n/a n/a n/a n/a 0.003 n/a 0.176 0.181 0.181
Cystine (g) n/a n/a 0.0 0.0 0.002 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.067 0.069 0.069
Phenylalanine (g) n/a n/a 0.03 0.016 0.005 n/a n/a n/a n/a n/a n/a n/a 0.009 n/a 0.267 0.327 0.327
Tyrosine (g) n/a n/a 0.01 0.0 0.002 n/a n/a n/a n/a n/a n/a n/a 0.007 n/a 0.226 0.246 0.246
Valine (g) n/a n/a 0.02 0.016 0.008 n/a n/a n/a n/a n/a n/a n/a 0.012 n/a 0.335 0.39 0.39
Arginine (g) n/a n/a 0.099 0.016 0.016 n/a n/a n/a n/a n/a n/a n/a 0.019 n/a 0.417 0.567 0.567
Histidine (g) n/a n/a 0.01 0.016 0.003 n/a n/a n/a n/a n/a n/a n/a 0.004 n/a 0.2 0.233 0.233
Alanine (g) n/a n/a 0.02 0.016 0.003 n/a n/a n/a n/a n/a n/a n/a 0.012 n/a 0.376 0.427 0.427
Aspartic acid (g) n/a n/a 0.089 0.115 0.013 n/a n/a n/a n/a n/a n/a n/a 0.024 n/a 0.616 0.857 0.857
Glutamic acid (g) n/a n/a 0.257 0.049 0.021 n/a n/a n/a n/a n/a n/a n/a 0.055 n/a 0.992 1.375 1.375
Glycine (g) n/a n/a 0.03 0.016 0.005 n/a n/a n/a n/a n/a n/a n/a 0.013 n/a 0.296 0.36 0.36
Proline (g) n/a n/a 0.01 0.016 0.003 n/a n/a n/a n/a n/a n/a n/a 0.017 n/a 0.262 0.309 0.309
Serine (g) n/a n/a 0.02 0.016 0.005 n/a n/a n/a n/a n/a n/a n/a 0.012 n/a 0.248 0.301 0.301
Cholesterol (mg) n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 14.689 14.689 14.689
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) n/a n/a 0.04 0.049 0.002 n/a n/a n/a n/a n/a 0.0 n/a 0.004 n/a 0.942 1.037 1.037
Phytosterols (mg) n/a n/a 14.85 19.656 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 34.506 34.506
Monounsaturated Fat (g) n/a n/a 0.01 0.016 0.0 n/a n/a n/a n/a n/a n/a n/a 0.004 n/a 1.308 1.338 1.338
Polyunsaturated (g) n/a n/a 0.02 0.082 0.007 n/a n/a n/a n/a n/a n/a n/a 0.01 n/a 0.104 0.222 0.222
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