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    Nutritional Facts: Easy Starter(And Healthy)

    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.

      1 cup (240g)
    chickpeas
    2 tablespoons (30g)
    tahini
    2 tablespoons (31g)
    lemon juice
    1/2 (55g)
    onions
    2 (6g)
    garlic cloves
    1 tablespoon (14g)
    olive oil
    3 medium (369g)
    tomatoes
    2 (238g)
    green peppers
    8 (35g)
    olives
    1 to taste (0g)
    paprika
    2 (120g)
    pita bread
    2 tablespoons (8g)
    parsley
    Total 1 serving
    Alanine (g) 0.5 0.3 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.4 0.0 1 0
    Alcohol n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Arginine (g) 1.1 0.8 n/a 0.1 0.0 0.0 0.1 0.1 0.0 n/a 0.4 0.0 3 1
    Ash (g) 3.9 1.5 0.1 0.2 0.1 0.0 1.8 1.0 0.8 n/a 2.3 0.2 12 3
    Aspartic acid (g) 1.4 0.5 n/a 0.1 0.0 0.0 0.5 0.5 0.0 n/a 0.5 0.0 4 1
    Caffeine n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Calcium (mg) 76.8 126.0 1.8 12.7 10.9 0.1 36.9 23.8 31.0 n/a 103.2 10.5 434 108
    Calories 285.6 171.0 6.7 22.0 8.9 119.3 66.4 47.6 40.5 n/a 330.0 2.7 1,101 275
    Calories (kj) 1,192.8 715.5 27.8 91.3 37.4 499.4 273.1 199.9 169.3 n/a 1,381.2 11.5 4,599 1,150
    Carbohydrates (g) 54.3 7.9 2.1 5.1 2.0 0.0 14.4 11.0 2.2 n/a 66.8 0.5 166 42
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Copper (mg) 0.4 0.5 0.0 0.0 0.0 0.0 0.2 0.2 0.1 n/a 0.2 0.0 2 0
    Cystine (g) 0.2 0.1 n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.2 0.0 1 0
    Dietary Fiber (g) 10.6 2.8 0.1 0.9 0.1 0.0 4.4 4.0 1.1 n/a 2.6 0.3 27 7
    Folate (mcg) 160.8 29.4 6.1 10.5 0.2 0.0 55.4 23.8 0.0 n/a 128.4 11.6 426 107
    Folate, DFE (mcg) 160.8 29.4 6.1 10.5 0.2 0.0 55.4 23.8 0.0 n/a 198.0 11.6 496 124
    Folate, food (mcg) 160.8 29.4 6.1 10.5 0.2 0.0 55.4 23.8 0.0 n/a 28.8 11.6 326 82
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 99.6 0.0 100 25
    Fructose n/a n/a 0.3 0.7 n/a n/a 5.1 2.7 n/a n/a n/a n/a 9 2
    Galactose n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
    Glucose (dextrose) n/a n/a 0.3 1.1 n/a n/a 4.6 2.8 n/a n/a n/a n/a 9 2
    Glutamic acid (g) 2.1 1.2 n/a 0.1 0.0 0.0 1.6 0.5 0.0 n/a 3.6 0.0 9 2
    Glycine (g) 0.5 0.4 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.4 0.0 1 0
    Histidine (g) 0.3 0.2 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a 0.2 0.0 1 0
    Iron (mg) 3.2 0.8 0.0 0.1 0.1 0.1 1.0 0.8 1.2 n/a 3.1 0.5 11 3
    Isoleucine (g) 0.5 0.2 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.4 0.0 1 0
    Lactose n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
    Leucine (g) 0.8 0.4 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.8 0.0 2 1
    Lysine (g) 0.8 0.2 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.3 0.0 1 0
    Magnesium (mg) 69.6 28.8 1.8 5.5 1.5 0.0 40.6 23.8 1.4 n/a 31.2 3.8 208 52
    Maltose n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
    Manganese (mg) 1.4 0.4 0.0 0.1 0.1 0.0 0.4 0.3 0.0 n/a 0.6 0.0 3 1
    Methionine (g) 0.2 0.2 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.2 0.0 1 0
    Monounsaturated Fat (g) 0.6 5.4 0.0 0.0 0.0 9.8 0.1 0.0 2.8 n/a 0.1 0.0 19 5
    Niacin (mg) 0.3 1.8 0.0 0.1 0.0 0.0 2.2 1.1 0.0 n/a 5.6 0.1 11 3
    Pantothenic acid (mg) 0.7 0.2 0.0 0.1 0.0 0.0 0.3 0.2 0.0 n/a 0.5 0.0 2 1
    Phenylalanine (g) 0.6 0.3 n/a 0.0 0.0 0.0 0.1 0.2 0.0 n/a 0.5 0.0 2 0
    Phosphorus (mg) 216.0 225.6 2.4 16.0 9.2 0.0 88.6 47.6 1.1 n/a 116.4 4.4 727 182
    Phytosterols n/a n/a n/a 8.3 n/a 29.8 25.8 21.4 n/a n/a n/a 0.4 86 21
    Polyunsaturated Fat (g) 1.2 6.3 0.0 0.0 0.0 1.4 0.3 0.1 0.3 n/a 0.6 0.0 10 3
    Potassium (mg) 412.8 124.2 31.4 80.3 24.1 0.1 874.5 416.5 2.8 n/a 144.0 42.1 2,153 538
    Proline (g) 0.5 0.2 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 1.2 0.0 2 1
    Protein (g) 11.9 5.3 0.1 0.6 0.4 0.0 3.2 2.0 0.3 n/a 10.9 0.2 35 9
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Riboflavin (mg) 0.1 0.2 0.0 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.4 0.0 1 0
    Saturated Fat (g) 0.3 2.0 0.0 0.0 0.0 1.9 0.1 0.1 0.5 n/a 0.2 0.0 5 1
    Selenium (mcg) 6.7 n/a 0.0 0.3 0.9 0.0 0.0 0.0 0.3 n/a 32.5 0.0 41 10
    Serine (g) 0.6 0.3 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.5 0.0 2 0
    Sodium (mg) 717.6 22.2 0.3 2.2 1.0 0.3 18.5 7.1 258.7 n/a 643.2 4.3 1,675 419
    Starch n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
    Sucrose n/a n/a 0.1 0.5 n/a n/a 0.0 0.3 n/a n/a n/a n/a 1 0
    Sugar n/a n/a 0.8 2.3 0.1 0.0 9.7 5.7 0.0 n/a 1.6 0.1 20 5
    Theobromine n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Thiamin (mg) 0.1 0.4 0.0 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.7 0.0 1 0
    Threonine (g) 0.4 0.2 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.3 0.0 1 0
    Tocopherol, alpha n/a n/a 0.0 0.0 0.0 1.9 2.0 0.9 0.6 n/a 0.4 0.1 6 1
    Tocopherol, beta n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0 0
    Tocopherol, delta n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0 0
    Tocopherol, gamma n/a n/a n/a 0.0 n/a 0.1 0.4 0.0 0.0 n/a n/a 0.0 1 0
    Total Fat (g) 2.7 14.4 0.1 0.1 0.0 13.5 0.7 0.4 3.8 n/a 1.4 0.1 37 9
    Trans-monoenoic Fat n/a n/a 0.0 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 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.1 0.1 n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.0 0 0
    Tyrosine (g) 0.3 0.2 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a 0.3 0.0 1 0
    Valine (g) 0.5 0.3 n/a 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.5 0.0 1 0
    Vitamin A, IU (IU) 50.4 20.1 1.8 1.1 0.5 0.0 3,073.8 880.6 141.9 n/a 0.0 640.2 4,810 1,203
    Vitamin A, RAE (mcg) 2.4 0.9 0.0 0.0 0.0 0.0 155.0 42.8 7.0 n/a 0.0 32.0 240 60
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Vitamin B-6 (mg) 1.1 0.0 0.0 0.1 0.1 0.0 0.3 0.5 0.0 n/a 0.0 0.0 2 1
    Vitamin C (mg) 9.1 0.0 11.8 4.1 1.9 0.0 50.6 191.4 0.3 n/a 0.0 10.1 279 70
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
    Water (g) 167.3 0.9 28.2 49.0 3.5 0.0 348.8 223.5 28.2 n/a 38.5 6.7 894 224
    Zinc (mg) 2.5 1.4 0.0 0.1 0.1 0.0 0.6 0.3 0.1 n/a 1.0 0.1 6 2

    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.

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