Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
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.
|
3 cups (720g) garbanzo beans |
2 cups (314g) cooked couscous |
1/2 cup (108g) extra virgin olive oil |
1/2 cup (122g) fresh lemon juice |
1 teaspoon (3g) garlic |
1/2 teaspoon (1g) ground cumin |
1 to taste (0g) hot sauce |
1 to taste (0g) salt |
1 to taste (0g) fresh ground pepper |
2/3 cup (96g) dried currants |
2/3 cup (99g) sweet red peppers |
1/2 cup (50g) green onions |
1/2 cup (46g) of fresh mint |
1/2 cup (30g) fresh flat-leaf parsley |
1/2 cup (68g) pine nuts |
1 to taste (0g) tomatoes |
Total | 1 serving | |
| Alanine (g) | 1.5 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.5 | n/a | 3 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 3.4 | 0.4 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 1.6 | n/a | 6 | 0 |
| Ash (g) | 11.6 | 0.8 | 0.0 | 0.3 | 0.0 | 0.1 | n/a | n/a | n/a | 2.3 | 0.5 | 0.4 | 0.9 | 0.7 | 1.7 | n/a | 19 | 2 |
| Aspartic acid (g) | 4.2 | 0.5 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.3 | 0.1 | 0.2 | 0.1 | 0.9 | n/a | 6 | 1 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 230.4 | 25.1 | 1.1 | 7.3 | 5.1 | 9.8 | n/a | n/a | n/a | 82.6 | 7.0 | 36.0 | 90.7 | 41.4 | 10.8 | n/a | 547 | 46 |
| Calories | 856.8 | 351.7 | 954.7 | 26.8 | 4.2 | 3.9 | n/a | n/a | n/a | 271.8 | 30.8 | 16.0 | 20.1 | 10.8 | 454.3 | n/a | 3,002 | 250 |
| Calories (kj) | 3,578.4 | 1,472.7 | 3,994.9 | 111.0 | 17.4 | 16.5 | n/a | n/a | n/a | 1,137.2 | 128.2 | 67.5 | 83.9 | 45.3 | 1,900.8 | n/a | 12,554 | 1,046 |
| Carbohydrates (g) | 162.8 | 72.9 | 0.0 | 8.4 | 0.9 | 0.5 | n/a | n/a | n/a | 71.2 | 6.0 | 3.7 | 3.8 | 1.9 | 8.8 | n/a | 341 | 28 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.9 | n/a | 3 | 0 |
| Cystine (g) | 0.5 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | n/a | 1 | 0 |
| Dietary Fiber (g) | 31.7 | 4.4 | 0.0 | 0.4 | 0.1 | 0.1 | n/a | n/a | n/a | 6.5 | 2.1 | 1.3 | 3.1 | 1.0 | 2.5 | n/a | 53 | 4 |
| Folate (mcg) | 482.4 | 47.1 | 0.0 | 24.4 | 0.1 | 0.1 | n/a | n/a | n/a | 9.6 | 45.7 | 32.0 | 47.9 | 45.6 | 23.0 | n/a | 758 | 63 |
| Folate, DFE (mcg) | 482.4 | 47.1 | 0.0 | 24.4 | 0.1 | 0.1 | n/a | n/a | n/a | 9.6 | 45.7 | 32.0 | 47.9 | 45.6 | 23.0 | n/a | 758 | 63 |
| Folate, food (mcg) | 482.4 | 47.1 | 0.0 | 24.4 | 0.1 | 0.1 | n/a | n/a | n/a | 9.6 | 45.7 | 32.0 | 47.9 | 45.6 | 23.0 | n/a | 758 | 63 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | 1.3 | n/a | n/a | n/a | n/a | n/a | n/a | 2.2 | n/a | n/a | n/a | 0.0 | n/a | 4 | 0 |
| Galactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 1.2 | n/a | n/a | n/a | n/a | n/a | n/a | 1.9 | n/a | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Glutamic acid (g) | 6.2 | 4.3 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | 0.2 | 0.2 | 0.1 | 2.0 | n/a | 13 | 1 |
| Glycine (g) | 1.5 | 0.4 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.5 | n/a | 3 | 0 |
| Histidine (g) | 1.0 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 2 | 0 |
| Iron (mg) | 9.7 | 1.2 | 0.6 | 0.1 | 0.0 | 0.7 | n/a | n/a | n/a | 3.1 | 0.4 | 0.7 | 5.4 | 1.9 | 3.7 | n/a | 28 | 2 |
| Isoleucine (g) | 1.5 | 0.5 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | n/a | 3 | 0 |
| Lactose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 2.5 | 0.8 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.7 | n/a | 4 | 0 |
| Lysine (g) | 2.4 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.4 | n/a | 3 | 0 |
| Magnesium (mg) | 208.8 | 25.1 | 0.0 | 7.3 | 0.7 | 3.8 | n/a | n/a | n/a | 39.4 | 11.9 | 10.0 | 28.7 | 15.0 | 169.4 | n/a | 520 | 43 |
| Maltose | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 4.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.5 | 0.1 | 0.1 | 0.5 | 0.0 | 5.9 | n/a | 12 | 1 |
| Methionine (g) | 0.5 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 1.9 | 0.1 | 78.8 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 12.7 | n/a | 94 | 8 |
| Niacin (mg) | 1.0 | 3.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 1.6 | 1.0 | 0.3 | 0.4 | 0.4 | 3.0 | n/a | 11 | 1 |
| Pantothenic acid (mg) | 2.2 | 1.2 | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 4 | 0 |
| Phenylalanine (g) | 1.9 | 0.6 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.4 | n/a | 3 | 0 |
| Phosphorus (mg) | 648.0 | 69.1 | 0.0 | 9.8 | 4.3 | 5.2 | n/a | n/a | n/a | 120.1 | 25.8 | 18.5 | 27.4 | 17.4 | 388.1 | n/a | 1,334 | 111 |
| Phytosterols | n/a | n/a | 238.7 | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | 4.6 | 1.5 | 95.2 | n/a | 341 | 28 |
| Polyunsaturated Fat (g) | 3.7 | 0.2 | 11.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | 0.0 | 0.2 | 0.0 | 23.0 | n/a | 39 | 3 |
| Potassium (mg) | 1,238.4 | 182.1 | 1.1 | 125.7 | 11.2 | 18.8 | n/a | n/a | n/a | 856.7 | 209.7 | 138.0 | 208.8 | 166.2 | 403.0 | n/a | 3,560 | 297 |
| Proline (g) | 1.5 | 1.3 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.5 | n/a | 3 | 0 |
| Protein (g) | 35.6 | 11.9 | 0.0 | 0.4 | 0.2 | 0.2 | n/a | n/a | n/a | 3.9 | 1.0 | 0.9 | 1.5 | 0.9 | 9.2 | n/a | 66 | 5 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 1 | 0 |
| Saturated Fat (g) | 0.8 | 0.1 | 14.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 3.3 | n/a | 19 | 2 |
| Selenium (mcg) | 20.2 | 86.4 | 0.0 | 0.1 | 0.4 | 0.1 | n/a | n/a | n/a | 0.7 | 0.1 | 0.3 | n/a | 0.0 | 0.5 | n/a | 109 | 9 |
| Serine (g) | 1.8 | 0.6 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | n/a | 3 | 0 |
| Sodium (mg) | 2,152.8 | 15.7 | 2.2 | 1.2 | 0.5 | 1.8 | n/a | n/a | n/a | 7.7 | 4.0 | 8.0 | 13.7 | 16.8 | 1.4 | n/a | 2,226 | 185 |
| Starch | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.0 | n/a | 1 | 0 |
| Sucrose | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 2.3 | n/a | 3 | 0 |
| Sugar | n/a | 0.3 | 0.0 | 3.1 | 0.0 | 0.0 | n/a | n/a | n/a | 64.6 | 4.2 | 1.2 | n/a | 0.3 | 2.4 | n/a | 76 | 6 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 1 | 0 |
| Threonine (g) | 1.3 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 2 | 0 |
| Tocopherol, alpha | n/a | 0.4 | 15.5 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 0.1 | 1.6 | 0.3 | n/a | 0.2 | 6.3 | n/a | 25 | 2 |
| Tocopherol, beta | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.2 | 7.5 | n/a | 9 | 1 |
| Total Fat (g) | 8.2 | 0.5 | 108.0 | 0.3 | 0.0 | 0.2 | n/a | n/a | n/a | 0.3 | 0.3 | 0.1 | 0.3 | 0.2 | 46.1 | n/a | 165 | 14 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | 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 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | 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 |
| Tryptophan (g) | 0.3 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 1 | 0 |
| Tyrosine (g) | 0.9 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 2 | 0 |
| Valine (g) | 1.5 | 0.5 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.5 | n/a | 3 | 0 |
| Vitamin A, IU (IU) | 151.2 | 0.0 | 0.0 | 7.3 | 0.3 | 13.3 | n/a | n/a | n/a | 70.1 | 3,111.7 | 498.5 | 1,848.6 | 2,527.2 | 19.6 | n/a | 8,248 | 687 |
| Vitamin A, RAE (mcg) | 7.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | n/a | n/a | n/a | 3.8 | 156.0 | 25.0 | 92.6 | 126.3 | 0.7 | n/a | 412 | 34 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 3.4 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 4 | 0 |
| Vitamin C (mg) | 27.4 | 0.0 | 0.0 | 47.2 | 0.9 | 0.1 | n/a | n/a | n/a | 4.5 | 126.9 | 9.4 | 6.1 | 39.9 | 0.5 | n/a | 263 | 22 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water (g) | 501.8 | 227.9 | 0.0 | 112.6 | 1.6 | 0.1 | n/a | n/a | n/a | 18.5 | 91.6 | 44.9 | 39.0 | 26.3 | 1.5 | n/a | 1,066 | 89 |
| Zinc (mg) | 7.6 | 0.8 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | 0.6 | 0.2 | 0.2 | 0.5 | 0.3 | 4.4 | n/a | 15 | 1 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.