Tag Archives: Vegan

Basics, Dairy-Free, Dinner Party, Low Calorie, Lunch, Meal Prep, Sauces

Ranchish Dressing (Vegan)

This isn’t exactly ranch dressing. It’s a different thing, but it’s nonetheless good and non-dairy. And it’s very quick to make.

Print Recipe

Ranchish Dressing (Vegan)

Prep Time10 minutes
Total Time10 minutes
Course: Salad
Cuisine: California, Vegan, Vegetarian
Keyword: Basics, Sauces
Servings: 8 servings
Calories: 138kcal

Ingredients

  • 1½ cup raw cashews
  • 1 cup water
  • 2 tbsp apple cider vinegar
  • 1 tsp onion powder
  • ½ tsp garlic powder
  • ½ tsp salt
  • 1 tsp dried parsley
  • 1 tsp dried chives
  • 1 tsp dried dill

Instructions

  • Mix all ingredients in a high-speed blender and blend until smooth.

Notes

About 8 servings

Nutrition

Calories: 138kcal | Carbohydrates: 8g | Protein: 5g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 151mg | Potassium: 190mg | Fiber: 1g | Sugar: 1g | Vitamin A: 428IU | Vitamin C: 4mg | Calcium: 19mg | Iron: 2mg
Nutrition Facts
Ranchish Dressing (Vegan)
Amount Per Serving
Calories 138 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 2g13%
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Sodium 151mg7%
Potassium 190mg5%
Carbohydrates 8g3%
Fiber 1g4%
Sugar 1g1%
Protein 5g10%
Vitamin A 428IU9%
Vitamin C 4mg5%
Calcium 19mg2%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Dairy-Free, Dinner Party, Dry Beans, Lunch, Pressure Cooker, Salad, Weekend Dinner, Weeknight Dinner

Vegan Caesar Salad With Crisp Chickpeas

Print Recipe

Vegan Caesar Salad With Crisp Chickpeas

Prep Time25 minutes
Cook Time20 minutes
Beans4 hours
Total Time4 hours 45 minutes
Course: Lunch, Salad
Cuisine: American, California, Vegan
Keyword: Dry Beans
Servings: 4 servings
Calories: 618kcal

Equipment

  • 1 high-speed blender

Ingredients

Dry Beans

  • ½ lb garbanzo beans dry

Salad

  • 2 cups sourdough bread crusty, chopped
  • 2 tbsp extra-virgin olive oil
  • 2 tbsp extra-virgin olive oil
  • 1 large bunch lacinato kale stems removed, roughly chopped
  • 1 large head romaine lettuce chopped

Dressing

  • 1 cup whole unroasted cashews
  • ¼ cup nutritional yeast
  • ¼ cup lemon juice fresh, from 1-2 lemons
  • 3 cloves garlic
  • 2 tsp caper jar brine
  • 1 tsp Dijon mustard
  • 1 tsp white miso paste
  • ¾ tsp kosher salt
  • ½ tsp pepper
  • ¾ cup water (or aquafaba for extra creamy)

Instructions

Beans

  • Make the ½ lb garbanzo beans, either in the pressure cooker or in a slow cooker (after soaking only). Refer to the main page on beans. Do not add any spices.

Salad

  • Heat the toaster oven to 400 degrees on speed convection. On a small baking sheet, toss the 2 cups sourdough bread (chopped) with 2 tbsp extra-virgin olive oil and add salt and pepper generously. Bake for about 8-10 minutes.
  • While that bakes, prepare the ½ lb garbanzo beans. Drain them (save the liquid for this or other projects). Dry them thoroughly; use kitchen towels and then paper towels. Toss with 2 tbsp extra-virgin olive oil and add salt and pepper generously. Drain the oil off. Then add to a parchment-paper-lined sheet pan, ensuring they are not crowded. You may want to do two patches if using the toaster oven.

Dressing

  • To a high-speed blender, add the 1 cup whole unroasted cashews, ¼ cup nutritional yeast, ¼ cup lemon juice, 3 cloves garlic, 2 tsp caper jar brine, 1 tsp Dijon mustard, 1 tsp white miso paste, ¾ tsp kosher salt, ½ tsp pepper, and ¾ cup water (or aquafaba for extra creamy).
  • Blend until completely smooth, 3-4 minutes, scraping the sides with a rubber spatula every minute or so, at least.

Finish

  • When ready, prepare and chop the 1 large head romaine lettuce and 1 large bunch lacinato kale. Add the chopped kale to a large bowl, along with the dressing. Massage the kale with your grubby little hands until softened.
  • Add the lettuce, croutons, and half the chickpeas. Toss to coat and season with salt and pepper. Sprinkle with more nutritional yeast. Top with remaining roasted chickpeas.

Notes

Makes 4 servings, at least at those nutrition facts

Nutrition

Calories: 618kcal | Carbohydrates: 63g | Protein: 24g | Fat: 34g | Saturated Fat: 5g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 19g | Sodium: 684mg | Potassium: 1436mg | Fiber: 18g | Sugar: 12g | Vitamin A: 20418IU | Vitamin C: 78mg | Calcium: 310mg | Iron: 9mg
Nutrition Facts
Vegan Caesar Salad With Crisp Chickpeas
Amount Per Serving
Calories 618 Calories from Fat 306
% Daily Value*
Fat 34g52%
Saturated Fat 5g31%
Polyunsaturated Fat 6g
Monounsaturated Fat 19g
Sodium 684mg30%
Potassium 1436mg41%
Carbohydrates 63g21%
Fiber 18g75%
Sugar 12g13%
Protein 24g48%
Vitamin A 20418IU408%
Vitamin C 78mg95%
Calcium 310mg31%
Iron 9mg50%
* Percent Daily Values are based on a 2000 calorie diet.
Basics, Dairy-Free, Dry Beans, Farro, Favorites, Great Leftovers, Low Calorie, Meal Prep, Quick, Quinoa, Slow Cooker, Weekend Dinner, Weeknight Dinner

Jar Meal: Italian Barley (or Farro) Soup

Print Recipe

Jar Meal: Italian Barley (or Farro) Soup

Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Dinner
Cuisine: California, Italian
Keyword: Barley, Dry Beans, Farro, Quick, Quinoa, Vegan
Servings: 6 servings
Calories: 201kcal

Ingredients

  • 1 cup pearled barley
  • 3 tbsp pre-washed quinoa
  • 3 tbsp dried mung beans
  • 1½ tbsp dried minced onions
  • 1 tbsp dried basil
  • ½ tbsp dried thyme
  • ½ tsp dried oregano
  • ½ tsp fine grains salt plus more to taste
  • ¾ tsp dried chili flakes
  • 1 tbsp bouillon powder
  • 5½ cups water
  • 14 oz crushed tomatoes

Instructions

  • Layer all of the ingredients into the jar. Set aside for up to six months.
    1 cup pearled barley, 3 tbsp pre-washed quinoa, 3 tbsp dried mung beans, 1½ tbsp dried minced onions, 1 tbsp dried basil, ½ tbsp dried thyme, ½ tsp dried oregano, ½ tsp fine grains salt, ¾ tsp dried chili flakes, 1 tbsp bouillon powder

Make Soup

  • Add 5½ cups water and 14 oz crushed tomatoes and the contents of the jar to a large Dutch oven or pot. Simmer over medium or medium-low heat for 35 to40 minutes. You want heat that produces steady, small, concurrent bubbles. You can cook either covered or uncovered, or a mix. If you cook uncovered, be sure the water level remains sufficient – ingredients should always be covered by liquid, and if not, add ½ cup of water at a time and let it come to a steady boil again before adding more water. If you cook fully covered, I'd recommend a final five minutes uncovered and at a slightly higher heat level once everything is nearly cooked through. Turn off the heat once the barley and mung beans have cooked through, which you can test by tasting the barley, which should end up chewy and not stiff. If you want to add any kale or broccoli, add just a few minutes before the soup is done cooking.
  • To serve, you can drizzle with a bit of olive oil, and/or top with cheese (mozzarella, Parmesan, etc.).

Notes

Makes six servings, especially with added fat from olive oil or cheese

Nutrition

Calories: 201kcal | Carbohydrates: 42g | Protein: 7g | Fat: 2g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.2g | Sodium: 351mg | Potassium: 469mg | Fiber: 9g | Sugar: 4g | Vitamin A: 254IU | Vitamin C: 8mg | Calcium: 80mg | Iron: 4mg
Nutrition Facts
Jar Meal: Italian Barley (or Farro) Soup
Amount Per Serving
Calories 201 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 0.4g3%
Polyunsaturated Fat 1g
Monounsaturated Fat 0.2g
Sodium 351mg15%
Potassium 469mg13%
Carbohydrates 42g14%
Fiber 9g38%
Sugar 4g4%
Protein 7g14%
Vitamin A 254IU5%
Vitamin C 8mg10%
Calcium 80mg8%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
Dry Beans, Favorites, Great Leftovers, Meal Prep, Pressure Cooker, Rice, Rotation, Weekend Dinner, Weeknight Dinner

Red Beans and Rice

This is a delicious version of red beans and rice, and while it takes a little bit to make it, it makes so much and it saves so well that it’s a valuable recipe to put into rotation.

Print Recipe

Red Beans and Rice

Delicious variation on a classic, which I've modified to use brown rice and to match my preferred ways to cook beans and rice.
Prep Time1 hour 30 minutes
Cook Time30 minutes
Soaking Time6 hours
Total Time8 hours
Course: Dinner, Lunch
Cuisine: California, Southern, Vegan
Keyword: Dry Beans, Rice, Vegan
Servings: 8 servings
Calories: 477kcal

Ingredients

Beans

  • 3 tbsp olive oil
  • 1 yellow or white onion chopped
  • 1 green bell pepper chopped
  • 1 celery stalk chopped
  • 2 tsp Creole seasoning salt-free preferred
  • 1 tsp Spanish smoked paprika aka pimenton
  • 1 lb dried red beans Domingo Rojo, Hidatsa Red, or Kidney
  • 3.5 cups vegetable broth low sodium
  • 1 bay leaf
  • 2 tsp soy sauce
  • 2 tsp Cholula or other hot sauce

Rice

  • 1 tbsp neutral vegetable oil
  • 1 large yellow onion diced
  • 2 tbsp unsalted vegan butter or dairy butter if not aiming for vegan
  • 1 bay leaf
  • 1 tsp kosher salt
  • 2 cups brown jasmine rice
  • 3.5 cups vegetable broth low sodium
  • 1 cup chives thinly sliced for serving

Instructions

Rice

  • Pour the 1 tbsp neutral vegetable oil into a saucepan over medium-high heat. Add the 1 large yellow onion, 2 tbsp unsalted vegan butter, 1 bay leaf, and 1 tsp kosher salt and cook, stirring frequently, until the onion is soft, 6 to 8 minutes. Add the 2 cups brown jasmine rice and stir to coat.
  • Add the mixture to the rice cooker. Stir in the 3.5 cups vegetable broth. Set the rice cooker to cook brown rice and leave until beans are complete.

Beans

  • Soak the 1 lb dried red beans for 6-10 hours in a 1.5% salinity solution. Drain and rinse.
  • Pour the 3 tbsp olive oil into the Instant Pot and heat on saute. Add the 1 yellow or white onion, 1 green bell pepper, and 1 celery stalk. Saute until softened and fragrant. Add the 2 tsp Creole seasoning and 1 tsp Spanish smoked paprika.
  • Add the soaked beans, 3.5 cups vegetable broth, and 1 bay leaf. Turn Instant Pot to pressurize and go to high pressure for 5 minutes. Allow pressure to release naturally for 5 minutes, then release the rest of the way.
  • Check the beans. If very well cooked (you want them fully soft), you can then move to the next step. If not, continue to cook either by bringing back to pressure for 1-5 minutes, or just by boiling on saute.
  • Str in the 2 tsp soy sauce, 2 tsp Cholula or other hot sauce, and any salt if necessary.

Serving

  • Serve the beans in bowls with a scoop of rice in the center and sprinkle the 1 cup chives on top. Pass more hot sauce at the table.

Notes

Makes 8 servings

Nutrition

Calories: 477kcal | Carbohydrates: 77g | Protein: 17g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 8mg | Sodium: 1210mg | Potassium: 970mg | Fiber: 11g | Sugar: 5g | Vitamin A: 1011IU | Vitamin C: 20mg | Calcium: 73mg | Iron: 5mg
Nutrition Facts
Red Beans and Rice
Amount Per Serving
Calories 477 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 3g19%
Trans Fat 0.1g
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 8mg3%
Sodium 1210mg53%
Potassium 970mg28%
Carbohydrates 77g26%
Fiber 11g46%
Sugar 5g6%
Protein 17g34%
Vitamin A 1011IU20%
Vitamin C 20mg24%
Calcium 73mg7%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Dairy-Free, Dry Beans, Great Leftovers, Lunch, Pressure Cooker, Weeknight Dinner

Chickpea Salad Sandwich

An excellent, relatively simple recipe.

Print Recipe

Chickpea Salad Sandwich

Prep Time30 minutes
Cook Time30 minutes
Bean Soaking8 hours
Total Time9 hours
Course: Dinner, Lunch
Cuisine: California, Vegan, Vegetarian
Keyword: Dry Beans, Sandwich
Servings: 4 servings
Calories: 781kcal

Equipment

  • 1 Pressure cooker

Ingredients

Beans

  • ½ lb dry garbanzo beans
  • bean spices garlic, onion, bay leaf, oregano, etc.

Salad

  • 6 tbsp extra-virgin olive oil
  • 6 tbsp tahini
  • 2 large lemons 3 tbsp lemon juice
  • 1 clove garlic minced
  • 1 tsp salt
  • ½ tsp pepper
  • ½ cup finely chopped celery
  • ½ cup finely chopped scallions

Sandwich

  • 8 slices bread
  • 8 leaves butter lettuce
  • 4 tbsp vegan mayonnaise optional

Instructions

Beans

  • Soak the beans in 1.5% salted water for 8 hours, ideally.
    ½ lb dry garbanzo beans
  • Add the soaked beans and ~2 quarts of water to the pressure cooker. Add bean spices in a spice bag or other container. Cook under high pressure for 8-12 minutes. Allow pressure to release naturally for 25 minutes. Then check doneness. If done, proceed; if not, cook again under pressure or not, depending on how much is needed. Drain beans and set aside to drain completely, cool some, and release steam while you prepare the other ingredients.
    bean spices

Salad

  • In a large bowl (or large food processor), combine oil, tahini, lemon juice and garlic. Season with salt and pepper, then whisk (or pulse) until well combined.
    6 tbsp extra-virgin olive oil, 6 tbsp tahini, 2 large lemons, 1 clove garlic, 1 tsp salt, ½ tsp pepper
  • Add cooked, drained garbanzo beans and mash gently, for a chunky texture (or briefly pulse in food processor). Add celery and scallions and mix (consider not pulsing again and mixing with a spatula). Season to taste with salt and pepper.
    ½ lb dry garbanzo beans, ½ cup finely chopped celery, ½ cup finely chopped scallions

Sandwitch

  • Prepare sandwiches. Optional mayonnaise can go on each side of the bread. Then add butter lettuce. Consider other toppings like tomato, avocado, cucumber, pickles, etc. Also consider making the mayonaise spicy with a bit of sriracha.
    8 slices bread, 8 leaves butter lettuce, 4 tbsp vegan mayonnaise

Notes

Makes 4 big sandwiches

Nutrition

Calories: 781kcal | Carbohydrates: 71g | Protein: 24g | Fat: 48g | Saturated Fat: 6g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 22g | Sodium: 922mg | Potassium: 958mg | Fiber: 17g | Sugar: 11g | Vitamin A: 1243IU | Vitamin C: 36mg | Calcium: 193mg | Iron: 7mg
Nutrition Facts
Chickpea Salad Sandwich
Amount Per Serving
Calories 781 Calories from Fat 432
% Daily Value*
Fat 48g74%
Saturated Fat 6g38%
Polyunsaturated Fat 9g
Monounsaturated Fat 22g
Sodium 922mg40%
Potassium 958mg27%
Carbohydrates 71g24%
Fiber 17g71%
Sugar 11g12%
Protein 24g48%
Vitamin A 1243IU25%
Vitamin C 36mg44%
Calcium 193mg19%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.
Dairy-Free, Fall, Great Leftovers, Quick, Spring, Summer, Tofu, Weekend Dinner, Weeknight Dinner, Winter

Thai Green Curry with Vegetables and Tofu

This great meal is fairly quick and easy and makes a healthy number of servings of fairly healthy food, even if the coconut milk adds quite a bit of saturated fat.

Note: start the tofu among the first steps, before cutting the veggies, to be most efficient. You can chop the veggies while the tofu bakes.

Print Recipe

Thai Green Curry with Vegetables and Tofu

Prep Time30 minutes
Cook Time30 minutes
Total Time1 hour
Course: Dinner
Cuisine: Asian, California, Thai
Keyword: Inspired by New York Times, Tofu, Vegan
Servings: 4 servings
Calories: 639kcal

Ingredients

Tofu

  • 14 oz tofu dried, pressed and cubed
  • 2 tsp olive oil
  • ½ tsp salt

Curry and Veggies

  • 13½ oz coconut milk do not shake can
  • ½ cup vegetable stock
  • 4 tsp soy sauce
  • 1 tsp brown sugar
  • 3 tbsp Thai green curry paste vegan, check ingredients
  • 1 medium onion cubed
  • 1 medium red bell pepper cubed
  • 1 large zucchini cubed
  • ½ small peeled sweet potato cubed
  • 1 cup green beans trimmed, cut into 1-2"
  • 1 large lime juiced
  • 8 leaves basil cut into thin strips

Instructions

  • Preheat the oven to 425ºF with a sheet pan in the top third position. Cube and pat-dry the tofu. Place in a bowl and drizzle lightly with olive oil and lightly salt, mix. Once oven is pre-heated, pour tofu onto sheet pan and place back in the oven and bake for 10-15 minutes, flipping halfway through to give both sides a bit of a crisp. Remove and set aside. Turn off oven.
    14 oz tofu, 2 tsp olive oil, ½ tsp salt
  • Open the can of coconut milk without shaking it. Spoon 6 tablespoons of the coconut cream from the top of the can into a medium saucepan. Pour remaining contents of can into a medium sealable glass and mix well by shaking (or stir well in a bowl). In a medium measuring cup or bowl, combine vegetable stock, soy sauce, and brown sugar. Stir until the sugar is dissolved.
    13½ oz coconut milk, ½ cup vegetable stock, 4 tsp soy sauce, 1 tsp brown sugar
  • Place saucepan of coconut cream over medium-high heat until it begins to bubble. Add curry paste and reduce heat to medium-low. Stir constantly until very fragrant, about 3 minutes; adjust heat as needed to prevent burning.
    3 tbsp Thai green curry paste
  • Add onion, red pepper, zucchini, sweet potato, green beans, and tofu. Stir until vegetables are hot, 2-3 minutes. Stir in remaining coconut milk, bring the mixture to a boil, and reduce heat to low. Simmer, uncovered, until the vegetables are tender, about 10 minutes.
    1 medium onion, 1 medium red bell pepper, 1 large zucchini, ½ small peeled sweet potato, 1 cup green beans
  • Add the soy sauce mixture and a generous squeeze of fresh lime juice to taste; you may use the juice of an entire lime. Stir and mix well. Add up to 1/4 cup water if the curry seems too thick.
    1 large lime
  • To serve, place the curry in a warm serving bowl and garnish with the basil strips. Serve over rice.
    8 leaves basil

Notes

Makes 4 servings

Nutrition

Calories: 639kcal | Carbohydrates: 87g | Protein: 26g | Fat: 24g | Saturated Fat: 19g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 785mg | Potassium: 726mg | Fiber: 11g | Sugar: 18g | Vitamin A: 7790IU | Vitamin C: 83mg | Calcium: 262mg | Iron: 10mg
Nutrition Facts
Thai Green Curry with Vegetables and Tofu
Amount Per Serving
Calories 639 Calories from Fat 216
% Daily Value*
Fat 24g37%
Saturated Fat 19g119%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 785mg34%
Potassium 726mg21%
Carbohydrates 87g29%
Fiber 11g46%
Sugar 18g20%
Protein 26g52%
Vitamin A 7790IU156%
Vitamin C 83mg101%
Calcium 262mg26%
Iron 10mg56%
* Percent Daily Values are based on a 2000 calorie diet.
Dairy-Free, Dry Beans, Great Leftovers, Lunch, Meal Prep, Pressure Cooker

Lunch: Garbanzos, Quinoa, and Sikil Paak

Print Recipe

Lunch: Garbanzos, Quinoa, Sikil Pak

Prep Time20 minutes
Cook Time40 minutes
Total Time1 hour
Course: Lunch
Cuisine: California
Keyword: Dry Beans, Quinoa, Vegan
Servings: 8 servings
Calories: 501kcal

Equipment

  • 1 Pressure cooker
  • 1 Large food processor

Ingredients

Beans

  • 1 lb garbanzo beans
  • bean spices

Quinoa

  • 2 cups quinoa
  • 4 cups vegetable broth

Sikil Pak

  • 1 cup pepitas
  • 1 serrano pepper
  • 4 cloves garlic trimmed
  • 1 small cilantro toughest stems chopped off
  • 1 large lime zested and juiced
  • ½ cup fire-roasted tomatoes

Sides

  • 4 large bell peppers sliced
  • ½ cup sesame seeds

Instructions

Beans

  • Soak the garbanzo beans in 1% salted water for 8 hours, ideally. (Or skip this step and just rinse the beans and increase cooking time substantially.)
    1 lb garbanzo beans
  • Add the soaked beans and ~2 quarts of water. Add bean spices in a spice bag or other container. (If unsoaked, add more water; if soaked long enough, you may be able to use less water.) If fully soaked, cook under high pressure for 8-12 minutes; if unsoaked, cook under high pressure for 30-40 minutes. Allow pressure to release for 25 minutes. Drain beans, salt lightly, and set aside.
    bean spices

Quinoa

  • Rinse the quinoa and drain well. Add to a large sauce pot.
    2 cups quinoa
  • Add the 2 cups vegetable broth and bring to a boil. Once boiling, cover and cook for 15-30 minutes, depending on the kind of quinoa. Cook until done and all liquid has been absorbed.
    4 cups vegetable broth

Sikil Pak

  • Add the sikil pak ingredients to a food processor. Mix until everything is combined. Lightly salt, if desired.
    1 cup pepitas, 1 serrano pepper, 4 cloves garlic, 1 small cilantro, 1 large lime, ½ cup fire-roasted tomatoes

Assembly

  • Once all ingredients are ready, add to small containers in roughly equal proportions, starting with qunioa and beans, then the sikil pak then the sesame seeds and bell pepper slices.
    ½ cup sesame seeds, 4 large bell peppers

Notes

Makes 8 servings

Nutrition

Calories: 501kcal | Carbohydrates: 73g | Protein: 22g | Fat: 15g | Saturated Fat: 2g | Trans Fat: 1g | Sodium: 516mg | Potassium: 1035mg | Fiber: 17g | Sugar: 11g | Vitamin A: 2957IU | Vitamin C: 111mg | Calcium: 191mg | Iron: 8mg
Nutrition Facts
Lunch: Garbanzos, Quinoa, Sikil Pak
Amount Per Serving
Calories 501 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 2g13%
Trans Fat 1g
Sodium 516mg22%
Potassium 1035mg30%
Carbohydrates 73g24%
Fiber 17g71%
Sugar 11g12%
Protein 22g44%
Vitamin A 2957IU59%
Vitamin C 111mg135%
Calcium 191mg19%
Iron 8mg44%
* Percent Daily Values are based on a 2000 calorie diet.