Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.2% of RDA
• Calories: 6.6% of RDA
• Carbs: 5.0% of RDA
• Fat (total lipid): 14.1% of RDA
• Fiber: 11.2% of RDA
• Fructose: 7.4% of RDA
• Protein: 2.2% of RDA
• Sodium: 22.7% of RDA
• Sugar: 26.7% of RDA
• Vitamin A (IU): 41.2% of RDA
• Vitamin B6: 9.6% of RDA
• Vitamin C: 29.9% of RDA
• Iron: 2.3% of RDA
• Magnesium: 8.6% of RDA
• Manganese: 11.4% of RDA
• Niacin: 6.0% of RDA
• Potassium: 13.2% of RDA
• Zinc: 3.6% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
In a medium pot heat olive oil on medium low heat, add chopped onion and garlic and saute lightly for 2-3 minutes.
2.
Add tomatoes, and all remaining ingredients. Simmer on medium heat, covered, for 10 minutes until heated through and fragrant.
3.
Serve as is (chunky) or blend to desired creaminess (recommended), using either an immersion blender, or by transferring to a blender and pureeing in batches. If using traditional blender, be sure to let it cool first.
4.
Serve with a dollop of coconut milk on top, sprinkled with extra thyme, or with croutons.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 132
Protein 2.46 g
Carbohydrates 13.7 g
Iron 0.43 mg
Fiber 3.13 g
Calcium 22.4 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
