• low fat 2.29g 2.29%
  • low sat fat 0.37g 0.37%
  • low salt 2.88mg 0%
  • low sugar 2.63g 2.63%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Pre-heat oven to 200°.
  2. Brush pumpkin, zucchini, capsicum, mushrooms and tomatoes with olive oil, garlic and pepper.
  3. Arrange pumpkin on oven tray and cook at 200°C for 10 minutes.
  4. Add remaining vegetables and cook for a further 15 minutes or until vegetables are tender.
  5. Serve on toasted wholewheat roll sprinkled with fresh basil or parsley.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
222.30g
100.00g
Energy (kJ)
389.50kJ
175.21kJ
Protein (g)
3.14g
1.41g
Total fat (g)
5.09g
2.29g
- Saturated fat (g)
0.83g
0.37g
- Polyunsaturated fat (g)
0.43g
0.19g
- Monounsaturated fat (g)
3.36g
1.51g
Cholesterol (mg)
0.00mg
0.00mg
Carbohydrate-available (g)
7.28g
3.27g
CarbohydrateSE (g)
7.28g
3.27g
- Sugars (g)
5.85g
2.63g
Water (g)
200.30g
90.10g
Dietary fibre (g)
2.93g
1.32g
Thiamin (mg)
0.09mg
0.04mg
Riboflavin (mg)
0.11mg
0.05mg
Niacin (mg)
1.60mg
0.72mg
Niacin equivalents (mg)
2.10mg
0.95mg
Vitamin C (mg)
75.93mg
34.16mg
Total folate (ug)
54.61ug
24.56ug
Total vitamin A equivalents (ug)
433.81ug
195.15ug
Retinol (ug)
0.00ug
0.00ug
Beta carotene equivalents (ug)
2579.67ug
1160.44ug
Sodium (mg)
6.41mg
2.88mg
Potassium (mg)
502.55mg
226.07mg
Magnesium (mg)
23.77mg
10.69mg
Calcium (mg)
33.86mg
15.23mg
Phosphorus (mg)
73.41mg
33.02mg
Iron (mg)
0.94mg
0.42mg
Zinc (mg)
0.59mg
0.26mg

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