Vegan Pumpkin Soup With Coconut Milk

Vegan Pumpkin Soup With Coconut Milk

Intro: Pumpkin Soup With Coconut Milk & Vegetables

Are you looking for a homemade recipe for vegan pumpkin soup with coconut milk and vegetables that’s also keto friendly? If so then this plant based low carb meal is ideal for you. It’s packed with your favorite flavors, fresh herbs and spices, that all come together to delight your taste buds! 

You didn’t know pumpkin was the perfect low carb vegetable to make soup? That’s right this plump variety of squash is super nutritious and keto friendly. They are also rich in the antioxidant beta carotene! Additionally when roasted and puréed they become the best foundation for any delicious stew. Pumpkins are plant based too making them great for weight loss, management, and health.

recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade

Can I make pumpkin purée from scratch?

  • Grab yourself 2 small pumpkins or 1 large (2 smalls are easier to carry and work with)
  • Cut off the stem then slice in half before scooping out all the stringy guts and seeds.
  • Preheat your oven to 350 degrees F 
  • Grease or line your baking sheet pan before placing the pumpkin halves face down
  • Roast them for 45 minutes- poke with fork to ensure they’re soft
  • Allow them to cool all the way down before scooping out all the flesh from the skin 
  • Transfer pumpkin flesh to your food processor or blender and purée until smooth 
  • Add salt to your liking 

Your recipe for homemade keto vegan pumpkin soup with coconut milk and vegetables needs:

  • Ingredients:
  • 2 tsp olive oil 
  • 1/2 onion 
  • 1 tbsp minced garlic 
  • 1 cup pumpkin purée 
  • 3 cups water
  • 1 tsp vegetable bullion 
  • 1/4 cup canned coconut milk 
  • 1 tsp black garlic powder 
  • 1 tsp pepper
  • 1 tsp turmeric 
  • 1 oz fresh basil
  • 1 oz fresh dill
  • 1 oz fresh cilantro 
  • 1 tsp dried oregano
  • 1 tsp red chili flakes 
  • 2 tbsp nutritional yeast 
  • 1 cup chopped mushrooms 
  • 1 cup chopped cauliflower 
  • 1 cup chopped bell peppers 
  • 1 tsp salt
  • 1 tbsp soy sauce 

Other Low Carb Vegetables I Can Substitute?

  • Sprouts – 4 of the healthiest sprouts include bean, Alfalfa, Lentil, and Sprouted Grains. 1/2 cup of bean sprouts has 2.6 grams of carbs. 
  • Broccoli – This edible green plant is related to cabbage. It can be various shades of green with a large flowering head. 1/2 cup broccoli has about 2.5 grams of carbs. Its a great source of fiber too.
  • Spinach – This leafy green vegetable comes from a flowering plant native to central and western Asia. 1/2 cup cooked spinach has 3.5 grams of carbs. 
  • Cabbage – This ground grown vegetable can be various shard of green or purple. It’s thicker and sweeter than lettuce. It’s low in carbs and high in nutrients. 1/2 cup shredded cabbage has 2 grams of carbs.
recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade
  • Directions:
  • Rinse and prep your vegetables, onion, garlic, and herbs 
  • Heat 1 tsp olive oil in a large pot with garlic and onions – sauté 
  • Add in the pumpkin purée, vegetable bullion, black garlic powder, pepper turmeric, and fresh herbs and stir – simmer in low for 5 minutes 
  • Stir in water and coconut milk and simmer 5 minutes 
  • Set the pot aside to cool down 
  • Grab your large skillet and heat 1 tsp olive oil before tossing in the mushrooms, cauliflower, and bell peppers 
  • Allow them to sauté for 5 minutes or so 
  • Stir in soy sauce nutritional yeast oregano and red chili flakes 
  • Add the sautéed vegetables to the broth and serve!
recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade

Why will you like this recipe?

  • It’s low carb, vegan, plant based, paleo, whole food, dairy free, and keto.
  • The homemade broth is made from scratch with herbs and spices.
  • It aids in gut health, brain, eye, and weight. 
  • This soup is delicious, cozy, comforting, easy, and affordable 

Cooking Tips

  • Use full fat coconut milk from the can for optimal thickness and creaminess 
  • Sauté your onion and garlic until brown and onions are carmelized 
  • Add tofu for low carb source of protein! 
recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade

Nutritional Information: 4 Servings

Calories 140Dietary Fiber 5.5g 20%
Total Fat 6.9g 9%Total Sugars 4.3g
Saturated Fat 3.6g 18%Protein 6.9
Potassium 846mg 18Vitamin D 63mcg 315%
Sodium 147mg 17%Calcium 190mg 15%
Total Carbohydrate 12g 4%Iron 7mg 38%
Nutritional Information 1 Serving Pumpkin Soup

Jump To Recipe: Vegan Pumpkin Soup With Coconut Milk

This soup is so mouthwatering, healthy, low carb, and plant based. You will adore the flavors and how great you feel!

Course dinner, lunch, Main Course, meal prep
Cuisine American, asian, gluten free
Diet DiabeticDiet, GlutenFreeDiet, LowCalorieDiet, LowLactoseDiet, VeganDiet, VegetarianDiet
Keyword healthy, keto, low carb, soup, vegan, vegetables
Prep Time 10 minutes
Cook Time 10 minutes
Resting Time 5 minutes
Total Time 25 minutes
Servings 4 Servings
Calories 140 kcal
Author admin

Ingredients

  • 2 Tsp olive oil
  • 1/2 White onion diced
  • 1 Tbsp garlic minced
  • 1 Cup pumpkin purée homemade or canned
  • 3 Cups water
  • 1/4 Cup coconut milk full fat from the can for best texture and flavor
  • 1 Tsp vegetable bullion
  • 1 Tsp black garlic powder
  • 1 Tsp turmeric
  • 1 Tsp salt
  • 1 Tsp black pepper
  • 1 Oz basil
  • 1 Oz cilantro
  • 1 Oz dill fresh
  • 1 Tsp dried oregano
  • 2 Tbsp nutritional yeast
  • 1 Cup mushrooms chopped
  • 1 Cup cauliflower chopped
  • 1 Cup bell peppers chopped
  • 1 Tbsp soy sauce

Instructions

  1. Prepare your vegetables and herbs – rinse, chop, dice, mince etc

  2. Bring 1 tsp olive oil to a medium high heat in a large pot with garlic and onions – sauté 

    recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade
  3. Stir in the pumpkin purée, vegetable bullion, black garlic powder, pepper turmeric, and fresh herbs and stir – simmer on low for 5 minutes 

  4. Stir in water and coconut milk and simmer 5 minutes 

    recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade
  5. Set the pot aside to cool down 

  6. Grab your large skillet and heat 1 tsp olive oil before tossing in the mushrooms, cauliflower, and bell peppers and stir

    recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade
  7. Sauté for about 5 minutes

  8. Stir in soy sauce nutritional yeast oregano and red chili flakes 

  9. Transfer the sautéed vegetables into the broth

Recipe Video

Recipe Notes

From the recipe video: leave out the potato and tomatillo for low carb.

More Low Carb Recipes To Make:

Healthy Vegetable Curry Recipe

Vegan Salad With Kale Recipe

50 Keto Vegan Recipes For Every Meal

Subscribe For More Vegan Soups

Follow Us On Tiktok

@anyreasonvegans #ThatCloseMessenger #IDeserveTuitionContest #veganrecipes #healthycooking #pumpkinseason ♬ Delicious – Pabzzz
  1. Is pumpkin soup healthy?

    Most pumpkin soups are healthy and nutritious especially if they’re made with minimally processed fresh ingredients. Pumpkins are generally good for you and for heart health. They are naturally low in carbs, Plant Based, packed with fiber, potassium, and vitamin C – which have been shown to aid in the health of the heart and regulate blood pressure.recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade

Easy Grilled Asparagus In Foil

Easy Grilled Asparagus In Foil

Grilled asparagus in foil is one of the easiest vegetable side dishes that tastes amazing. I love adding some lemon and garlic too for the perfect little zest. If you’re having a BBQ or just grilling up dinner you have to try this side dish recipe for lemon garlic asparagus. This vegetable is healthy and delicious that everyone will enjoy.

Spicy asparagus
4 from 1 vote
Print

Grilled Asparagus In Foil

If you’re having a BBQ or just grilling up dinner you have to try this side dish recipe for lemon garlic asparagus. This vegetable is healthy and delicious that everyone will enjoy.

Course Appetizer
Cuisine American
Keyword BBQ, Grilled, plant based diet, side dish, vegan, vegetables
Prep Time 5 minutes
Cook Time 15 minutes
Resting Time 5 minutes
Total Time 25 minutes
Servings 6 Servings
Calories 45 kcal
Author admin

Ingredients

  • 1 lbs asparagus rinsed and trimmed
  • 1 tbsp lemon juice
  • 1/2 tbsp lemon zest
  • 3 tsp garlic mince
  • 1 tsp Salt
  • 1 tsp black pepper

Instructions

  1. Preheat the grill to medium

  2. Rinse and trim your asparagus then combine in a large bowl or large plastic bag with oil, lemon, and seasoning and toss. 

    Air fryer spicy asparagus vegan vegetable side dish
  3. Make two large pieces of rectangular foil and evenly separate the asparagus into each one.

  4. Wrap the foil around the asparagus into a sealed packet.

  5. Set foil packets onto the grill over the flame.

  6. Grill the packets for 15 to 25 minutes depending on desired done-ness 

Asparagus is also known as Asparagus officinalis and is a member of the Lily family! Did you know that in addition to green they can also be white or purple? They are low in calories and packed with essential vitamins, minerals and antioxidants. For example 90 grams of cooked asparagus contains the following nutritional values:

Show me the nutritional info

  • Calories: 20
  • Protein: 2.2 grams
  • Fat: 0.2 grams
  • Fiber: 1.8 grams
  • Vitamin C: 12% of the RDI
  • Vitamin A: 18% of the RDI
  • Vitamin K: 57% of the RDI
  • Folate: 34% of the RDI
  • Potassium: 6% of the RDI
  • Phosphorous: 5% of the RDI
  • Vitamin E: 7% of the RDI
Grilled asparagus in foil vegetable side dish

Asparagus Cooking Tips

This vegetable side dish is so easy to make. Grilled asparagus in foil is super easy and delicious and you only need a handful of ingredients. All you need is 1 lbs asparagus, rinsed and trimmed, 1 tbsp lemon juice, 1/2 tbsp lemon zest, and 1 tbsp olive oil. I also like to use  3 tsp garlic mince, 1 tsp salt, and 1 tsp black pepper. Other seasonings I like to add includes paprika, black garlic powder, onion powder, and red chili flakes. 

In order to make grilled asparagus in foil simply preheat your grill to medium. Then rinse and trim your asparagus before tossing in a large bowl with the oil, lemon, garlic, and seasonings. Next make two foil packet squares and separate the asparagus equally into each packet. Seal the foil and set the packets on the grill directly over the flames for 15 to 25 minutes. This recipe is so delicious and easy.

Grilled Asparagus Recipe Video

How to bake asparagus in the oven

Subscribe For More Vegan Recipes

Kale Chickpea Salad And Sweet Potato

Kale Chickpea Salad And Sweet Potato

Recipe Video: Kale Chickpea Salad And Sweet Potato 

Video: How To Make Kale And Chickpea Salad

This vegetarian kale chickpea salad with sweet potatoes is packed with plant based protein. High protein salads that are vegan are my favorite healthy meal. The flavors are to die for too, especially if you love refreshing ingredients like ginger and wasabi! You will adore this recipe for kale salad with chickpeas and other delicious flavors. High protein salad without meat are easier to make than you think!

kale sweet potato chickpea salad vegetarian high protein vegan
4 from 1 vote
Print

Kale Chickpea Salad: High Protein Salads With Out Meat

This refreshing salad recipe will make your day! High protein salads without meat boost energy and keep you full and satisfied.

Course Salad
Cuisine American
Keyword antioxidants, kale, plant based diet, salad, vegan, weight loss
Prep Time 5 minutes
Cook Time 12 minutes
Resting Time 5 minutes
Total Time 22 minutes
Servings 3 Servings
Calories 278 kcal
Author admin

Ingredients

  • 2 cups kale
  • 1/4 cup diced onions
  • 1 cup sliced bell peppers
  • 1 can cooked chickpeas
  • 1 tsp ginger paste
  • 1 tsp wasabi
  • 1 tsp garlic paste
  • 1 cube vegetable bullion
  • 2 tbsp soy sauce
  • 1 medium sweet potato
  • 1 tsp salt
  • 1 tbsp paprika
  • 1 tbsp lemon pepper
  • 1/2 tbsp red chili flakes
  • 2 tbsp hemp seeds

Instructions

  1. Preheat the oven to 350 degrees F

  2. Slice the sweet potato into quarter inch thick slices and spray your sheet pan with non-stick cooking spray.

    kale sweet potato chickpea salad High protein salad
  3. Spray the sweet potato slices with nonstick cooking spray as well and sprinkle with some salt and red chili flakes or seasoning of your preference.

  4. Bake them for 12 minutes

    kale sweet potato chickpea salad High protein salad
  5. In the meantime heat a skillet on medium high with the olive oil inside then add the onions and sauté them for a few minutes until they start to brown and reduce the heat to medium.

  6. Add in the kale and soy sauce and stir then pour in the aquafaba (or juice from the can of chickpeas).

  7. Wait till the liquid starts to simmer in the pan then start in the ginger paste, garlic paste, and wasabi followed by the rest of the seasonings.

  8. Add in the bell peppers and stir before placing the lid on your skillet and allowing to simmer on medium low for two or three minutes.

  9. Remove from heat and sprinkle with hemp seeds.

When you taste this recipe for kale salad you will be so excited to eat healthy! Hemp seeds and sweet potatoes with this chickpea salad that’s vegetarian makes the best vegan high protein salad. All you need to make the most amazing flavorful sauce in the skillet is onions, wasabi, ginger, garlic, and soy sauce. Chickpeas are packed with protein 

Ingredients for your high protein vegan salad with sweet potatoes and chickpeas:

Ingredients:

  • 2 tbsp olive oil 
  • 2 cups chopped kale
  • 1 can cooked chickpeas
  • 1/4 cup diced onions 
  • 1 tsp wasabi paste 
  • 1 tsp ginger paste 
  • 1 tsp garlic paste 
  • 2 tbsp soy sauce 
  • 1 cup sliced bell peppers 
  • 1 medium sweet potato
  • 2 tsp salt 
  • 1 tbsp paprika 
  • 1 tbsp lemon pepper
  • 1/2 tbsp red chili flakes 
  • 1 vegetable bouillon cube 
  • 2 tbsp hemp seeds  
kale sweet potato chickpea salad vegetarian high protein  salad without meat vegan
High protein salads without meat

Nutritional Information For 1 Serving

What is the nutritional information for this healthy kale salad with sweet potatoes?

Nutrition Facts
Servings: 3
Amount per serving
 Calories 278
Total Fat 9.1g 12%
Saturated Fat 0.6g 3%
Cholesterol 0mg 0%
Sodium 827 30%
Total Carbohydrate 37.5g 14%
Dietary Fiber 7.4g 26%
Total Sugars 5.7g
 Protein 14.1g
 Vitamin D 0mcg 0%
Calcium 105mg 8%
Iron 6mg 36%
Potassium 791mg 17%

How do you make this high protein vegetarian recipe for kale salad?

Directions:

  • Start by Preheating your oven to 350 degrees Fahrenheit
  • Cut the sweet potato into 1/4 inch thick pieces and spray your baking sheet with non-stick cooking spray.
  • Spray the sweet potato slices with nonstick cooking spray also and season with some salt and red chili flakes or seasoning of your choice.
  • Bake the potato slices for 12 minutes.
  • While they are baking heat your skillet pan on medium-high with oil befitting adding the onions and fry them until they begin to turn brown and turn the heat down to medium.
  • Toss in the kale and soy sauce and mix around before pouring in the aquafaba (which is the juice from the can of chickpeas).
  • When the liquid starts to simmer in the pan then mix in the ginger paste, garlic paste, and wasabi followed by the remaining seasonings.
  • Mix in the bell peppers before putting the lid on your pan and letting it simmer on medium-low for 2 or 3 minutes.
  • Remove from heat and sprinkle the high protein salad with hemp seeds and serve with a side of sweet potatoes.

Subscribe for more tasty recipes

Instant Pot Brown Rice Recipe

Instant Pot Brown Rice Recipe

Instant Pot Brown Rice Recipe 

I always make this instant pot brown rice recipe because it’s delicious and nutritious. Anytime you need some healthy rice for a recipe this is the way to go. You can add it to burritos, stir frys, tacos, and protein Buddha bows! You can even use it to make homemade whole grain sushi rolls

Brown rice is great because it’s so healthy for you. It does take a little longer to cook than white rice however. That’s because it’s the same as white rice but it has the outter shells still on. These outter layers are part of the cereal grain. This aspect adds more nutritional value to the rice as well. 

That’s why I love this instant pot brown rice recipe! 1 cup of dry brown rice includes the following nutritional information: 

  • Calories 216
  • Total Fat 1.8 g – 2%
  • Saturated fat 0.4 g- 2%
  • Polyunsaturated fat 0.6 g
  • Monounsaturated fat 0.6 g
  • Cholesterol 0 mg- 0%
  • Sodium 10 mg – 0%
  • Potassium 84 mg – 2%
  • Total Carbohydrate 45 g – 15%
  • Dietary fiber 3.5 g – 14%
  • Sugar 0.7 g
  • Protein 5 g- 10%
  • Vitamin A 0%
  • Vitamin C 0%
  • Calcium 2%
  • Iron 4%
  • Vitamin D 0%
  • Vitamin B-6 15%
  • Cobalamin  0%
  • Magnesium 21%

This recipe is the perfect vegan plant based side dish or ingredient.

Instant Pot Brown Rice Recipe


What ingredients do you need for this instant pot brown rice recipe?

Ingredients:

How do you make this instant pot brown rice recipe?

Directions:

Step 1. Rinse the rice thoroughly and soak it for a few hours or overnight.

Step 2. Combine the rice, vegetable broth, oil, salt, pepper, and onion in the instant pot and stir it around.

Step 3. Seal the lid and the steam valve and pressure cook on high for 15 minutes.

Step 4. Set the steam release for 10 minutes. 

Instant Pot Brown Rice Recipe
4 from 1 vote
Print

Instant Pot Brown Rice

You will adore how fluffy and nutritious this recipe is.

Course Side Dish
Cuisine American
Keyword easy, family recipe, instant pot, plant based diet, vegan
Prep Time 5 minutes
Cook Time 15 minutes
Resting Time 5 minutes
Total Time 20 minutes
Servings 6 Servings
Calories 120 kcal
Author admin

Ingredients

  • 2 cups brown rice
  • 5 cups vegetable broth
  • 1 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 whole onion

Instructions

  1. Rinse the rice thoroughly and soak it for a few hours or overnight

  2. Combine the rice, vegetable broth, oil, salt, pepper, and onion in the instant pot and stir it around

  3. Seal the lid and the steam valve and pressure cook on high for 15 minutes

  4. Set the steam release for 10 minutes

    Instant Pot Brown Rice Recipe

Thank you for visiting Anyreasonvegans plant based recipe pages!

Instant Pot Sweet Potatoes Cubed Or Whole

Instant Pot Sweet Potatoes Cubed Or Whole

Instant Pot Sweet Potatoes Cubed Or Whole

If you are interested in how to make Instant pot sweet potatoes cubed or whole you will love this post. I’m so glad I got my instant pot because it really makes the best dishes quick and easy. Especially delicious vegan and plant based ones like this. Cubed or diced sweet potatoes are done in less than 10 minutes while whole ones are done in 30! 

I adore instant pot sweet potatoes cubed and whole! Sweet potatoes are a member of the morning glory family, they are sweet, starchy, and nutritious. They are packed with vitamins, minerals, antioxidants, and more. For example they contain fiber, carbs, and protein. Also vitamin A, thiamine, riboflavin, niacin, and vitamin B6. Sweet potatoes also contain folate, vitamin c, and vitamin E. 

How long should I cook sweet potatoes whole depending on their size?

  • small- under 2 inches: 15 minutes.
  • medium– 2-3 inches: 30 minutes.
  • large– 3-4 inches: 60 minutes.

What ingredients do you need to make instant pot sweet potatoes cubed or whole?

Ingredients. 

To Cook Them Whole:

Instant Pot Sweet Potatoes Cubed
Instant Pot Sweet Potatoes

Step 1. Rinse them well, slice off the ends, then poke holes sporadically with a fork.

Step 2. Then place the trivet inside the Instant Pot and arrange sweet potatoes on the trivet.

Step 3. Drizzle them with the oil and sprinkle the salt.

Step 4. Add 1.5 cups water inside as well. (This is important or else they will burn)

Step 5. Close the lid and set the valve to ‘sealing’.

Step 5. Set it to pressure cooker – high mode- for 20 to 30 minutes depending on how thick your potatoes are.

Step 6. When the timer beeps allow for a natural pressure release. (Don’t open it for about 10 minutes). 

Step 7. If they are still not fully cooked try 10 minute increments until they are.

How do you make instant pot sweet potatoes cubed?

Instant Pot Sweet Potatoes Cubed
Instant Pot Sweet Potatoes

Step 1. Rinse them and cut off the ends then dice them into half inch pieces 

Step 2. Toss them in a large bowl with the oil and salt.

Step 3. Add them inside the instant pot with 3 to 4 tbsp of water.

Step 4.  Close the lid and set the valve to ‘sealing’.

Step 5. Set it to pressure cooker – high mode- for 4 to 5 minutes. 

Step 6. When the timer beeps allow for a natural pressure release. (Don’t open it for about 10 minutes). 

Nutrition Facts
Servings: 3
Amount per serving 
Calories140
% Daily Value*
Total Fat 4.7g6%
Saturated Fat 0.7g3%
Cholesterol 0mg0%
Sodium 1620mg70%
Total Carbohydrate 23g8%
Dietary Fiber 4g14%
Total Sugars 7g 
Protein 2g 
Vitamin D 0mcg0%
Calcium 21mg2%
Iron 1mg4%
Potassium 0mg0%
Nutritional information for this recipe

Instant Pot Sweet Potatoes

Make them cubed or whole! See the instructions below.

Course Appetizer
Cuisine American
Keyword cheap, instant pot, plant based diet, sweet potato, vegan
Prep Time 5 minutes
Cook Time 15 minutes
Resting Time 10 minutes
Total Time 30 minutes
Servings 3 Servings
Calories 140 kcal
Author admin

Ingredients

  • 3 medium sweet potatoes
  • 1 tbsp oil
  • 2 tsp salt
  • 1.5 cups water

Instructions

To Cook Them Whole

  1. Rinse them well, slice off the ends, then poke holes sporadically with a fork.

  2. Then place the trivet inside the Instant Pot and arrange sweet potatoes on the trivet.

  3. Drizzle them with the oil and sprinkle the salt.

  4. Add 1.5 cups water inside as well. (This is important or else they will burn)

  5. Close the lid and set the valve to 'sealing'.

  6. Set it to pressure cooker – high mode- for 20 to 30 minutes depending on how thick your potatoes are.

  7. When the timer beeps allow for a natural pressure release. (Don’t open it for about 10 minutes). 

    Instant Pot Sweet Potatoes Cubed
  8. If they are still not fully cooked try 10 minute increments until they are.

To Cook Them Diced

  1. Rinse them and cut off the ends then dice them into half inch pieces.

  2. Toss them in a large bowl with the oil and salt.

  3. Add them inside the instant pot with 3 to 4 tbsp of water.

  4. Close the lid and set the valve to 'sealing'.

  5. Set it to pressure cooker – high mode- for 4 to 5 minutes. 

  6. When the timer beeps allow for a natural pressure release. (Don’t open it for about 10 minutes). 

    Instant Pot Sweet Potatoes Cubed

Recipe Video

Recipe Notes

Nutrition Facts
Servings: 3
Amount per serving  
Calories 140
% Daily Value*
Total Fat 4.7g 6%
Saturated Fat 0.7g 3%
Cholesterol 0mg 0%
Sodium 1620mg 70%
Total Carbohydrate 23g 8%
Dietary Fiber 4g 14%
Total Sugars 7g  
Protein 2g  
Vitamin D 0mcg 0%
Calcium 21mg 2%
Iron 1mg 4%
Potassium 0mg 0%