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.
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4 large (648g) artichokes |
1/2 teaspoon (1g) cumin seeds |
3 tablespoons (41g) extra virgin olive oil |
2 tablespoons (0g) sherry wine vinegar |
2 teaspoons (1g) oregano |
1 to taste (0g) salt |
1 to taste (0g) fresh ground pepper |
1 cup (237g) boiling water |
1 cup (140g) bulgur |
3 tablespoons (41g) extra virgin olive oil |
3 tablespoons (44g) fresh lemon juice |
2 (30g) scallions |
1 bunch (113g) fresh curly-leaf parsley |
1 (62g) plum tomatoes |
1 tablespoon (6g) mint |
1 to taste (0g) salt & freshly ground black pepper |
10 (170g) cherry tomatoes |
2 cups (60g) baby spinach leaves |
1/4 cup (38g) feta cheese |
2 tablespoons (17g) pine nuts |
Total | 1 serving | |
| Alanine | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.6 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.1 | 1 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.8 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.4 | 2 | 0 |
| Ash (g) | 7.3 | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | 0.2 | 2.1 | 0.0 | 0.1 | 0.2 | 2.5 | 0.3 | 0.1 | n/a | 0.9 | 1.0 | 2.0 | 0.4 | 17 | 4 |
| Aspartic acid | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.9 | 0.0 | n/a | 0.1 | 0.3 | 0.1 | 0.0 | n/a | 0.2 | 0.1 | 0.3 | 0.2 | 2 | 1 |
| Caffeine | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 285.1 | 9.8 | 0.4 | n/a | 10.7 | n/a | n/a | 7.1 | 49.0 | 0.4 | 2.7 | 21.6 | 156.5 | 6.2 | 11.3 | n/a | 17.0 | 59.4 | 184.9 | 2.7 | 825 | 206 |
| Calories | 304.6 | 3.9 | 358.0 | n/a | 1.8 | n/a | n/a | 0.0 | 478.8 | 358.0 | 9.7 | 9.6 | 40.8 | 11.2 | 2.5 | n/a | 30.6 | 13.8 | 99.0 | 113.6 | 1,836 | 459 |
| Calories (kj) | 1,276.6 | 16.5 | 1,498.1 | n/a | 7.4 | n/a | n/a | 0.0 | 2,003.4 | 1,498.1 | 40.3 | 40.5 | 171.2 | 45.9 | 10.5 | n/a | 125.8 | 58.2 | 413.6 | 475.2 | 7,681 | 1,920 |
| Carbohydrates (g) | 68.1 | 0.5 | 0.0 | n/a | 0.5 | n/a | n/a | 0.0 | 106.2 | 0.0 | 3.1 | 2.2 | 7.2 | 2.4 | 0.5 | n/a | 6.6 | 2.2 | 1.5 | 2.2 | 203 | 51 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 33.4 | 0.0 | 33 | 8 |
| Copper (mg) | 1.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.2 | 3 | 1 |
| Cystine | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 35.0 | 0.1 | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | 25.6 | 0.0 | 0.1 | 0.8 | 3.7 | 0.7 | 0.4 | n/a | 2.0 | 1.3 | 0.0 | 0.6 | 71 | 18 |
| Folate (mcg) | 440.6 | 0.1 | 0.0 | n/a | 1.6 | n/a | n/a | 0.0 | 37.8 | 0.0 | 8.8 | 19.2 | 172.4 | 9.3 | 6.0 | n/a | 25.5 | 116.4 | 12.0 | 5.7 | 855 | 214 |
| Folate, DFE (mcg) | 440.6 | 0.1 | 0.0 | n/a | 1.6 | n/a | n/a | 0.0 | 37.8 | 0.0 | 8.8 | 19.2 | 172.4 | 9.3 | 6.0 | n/a | 25.5 | 116.4 | 12.0 | 5.7 | 855 | 214 |
| Folate, food (mcg) | 440.6 | 0.1 | 0.0 | n/a | 1.6 | n/a | n/a | 0.0 | 37.8 | 0.0 | 8.8 | 19.2 | 172.4 | 9.3 | 6.0 | n/a | 25.5 | 116.4 | 12.0 | 5.7 | 855 | 214 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | 0.8 | n/a | n/a | 2.3 | 0.1 | n/a | 0.0 | 4 | 1 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | 0.8 | n/a | n/a | 2.1 | 0.1 | n/a | 0.0 | 3 | 1 |
| Glutamic acid | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 5.4 | 0.0 | n/a | 0.1 | 0.3 | 0.3 | 0.0 | n/a | 0.7 | 0.2 | 0.9 | 0.5 | 8 | 2 |
| Glycine | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.7 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 1 | 0 |
| Histidine | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.4 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 1 | 0 |
| Hydroxyproline | n/a | 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 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 8.3 | 0.7 | 0.2 | n/a | 0.2 | n/a | n/a | 0.0 | 3.4 | 0.2 | 0.0 | 0.4 | 7.0 | 0.2 | 0.7 | n/a | 0.5 | 1.6 | 0.2 | 0.9 | 25 | 6 |
| Isoleucine | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.6 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.1 | 1 | 0 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1.2 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.5 | 0.2 | 2 | 1 |
| Lysine | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.5 | 0.1 | 1 | 0 |
| Magnesium (mg) | 388.8 | 3.8 | 0.0 | n/a | 1.8 | n/a | n/a | 2.4 | 229.6 | 0.0 | 2.7 | 6.0 | 56.7 | 6.8 | 3.6 | n/a | 18.7 | 47.4 | 7.1 | 42.4 | 818 | 204 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 1.7 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 4.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | n/a | 0.2 | 0.5 | 0.0 | 1.5 | 9 | 2 |
| Methionine | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.1 | 29.5 | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | 29.5 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 1.7 | 3.2 | 65 | 16 |
| Niacin (mg) | 6.8 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 7.2 | 0.0 | 0.0 | 0.2 | 1.5 | 0.4 | 0.1 | n/a | 1.0 | 0.4 | 0.4 | 0.7 | 19 | 5 |
| Pantothenic acid (mg) | 2.2 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1.5 | 0.0 | 0.1 | 0.0 | 0.5 | 0.1 | 0.0 | n/a | 0.2 | 0.0 | 0.4 | 0.1 | 5 | 1 |
| Phenylalanine | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.8 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.1 | 1 | 0 |
| Phosphorus (mg) | 583.2 | 5.2 | 0.0 | n/a | 1.0 | n/a | n/a | 0.0 | 420.0 | 0.0 | 3.5 | 11.1 | 65.8 | 14.9 | 3.4 | n/a | 40.8 | 29.4 | 126.4 | 97.0 | 1,402 | 350 |
| Phytosterols | n/a | 0.7 | 89.5 | n/a | 1.4 | n/a | n/a | n/a | n/a | 89.5 | n/a | n/a | 5.7 | 4.3 | 0.6 | n/a | 11.9 | 5.4 | n/a | 23.8 | 233 | 58 |
| Polyunsaturated Fat (g) | 0.4 | 0.0 | 4.3 | n/a | 0.0 | n/a | n/a | 0.0 | 0.8 | 4.3 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.1 | 0.1 | 0.2 | 5.7 | 16 | 4 |
| Potassium (mg) | 2,397.6 | 18.8 | 0.4 | n/a | 8.4 | n/a | n/a | 2.4 | 574.0 | 0.4 | 45.6 | 82.8 | 628.3 | 146.9 | 26.1 | n/a | 402.9 | 334.8 | 23.3 | 100.7 | 4,793 | 1,198 |
| Proline | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 1.8 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.5 | 0.1 | 3 | 1 |
| Protein (g) | 21.2 | 0.2 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 17.2 | 0.0 | 0.2 | 0.5 | 3.4 | 0.5 | 0.2 | n/a | 1.5 | 1.7 | 5.3 | 2.3 | 54 | 14 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 46.9 | 0.0 | 47 | 12 |
| Riboflavin (mg) | 0.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.2 | 0.0 | 5.6 | n/a | 0.0 | n/a | n/a | 0.0 | 0.3 | 5.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 5.6 | 0.8 | 18 | 5 |
| Selenium (mcg) | 1.3 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 3.2 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.6 | 5.6 | 0.1 | 11 | 3 |
| Serine | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.8 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.4 | 0.1 | 2 | 0 |
| Sodium (mg) | 609.1 | 1.8 | 0.8 | n/a | 0.2 | n/a | n/a | 7.1 | 23.8 | 0.8 | 0.4 | 4.8 | 63.5 | 3.1 | 1.7 | n/a | 8.5 | 47.4 | 418.5 | 0.3 | 1,192 | 298 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.2 | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.6 | 1 | 0 |
| Sugar (g) | 6.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.6 | 0.0 | 1.1 | 0.7 | 1.0 | 1.6 | n/a | n/a | 4.5 | 0.3 | 1.5 | 0.6 | 18 | 5 |
| Theobromine | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 1 | 0 |
| Threonine | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.1 | 1 | 0 |
| Tocopherol, alpha (mg) | 1.2 | 0.0 | 5.8 | n/a | 0.1 | n/a | n/a | 0.0 | 0.1 | 5.8 | 0.1 | 0.2 | 0.9 | 0.3 | n/a | n/a | 0.9 | 1.2 | 0.1 | 1.6 | 18 | 5 |
| Tocopherol, beta | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.3 | n/a | 0.2 | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | 0.6 | 0.1 | n/a | n/a | 0.2 | 0.1 | n/a | 1.9 | 4 | 1 |
| Total Fat (g) | 1.0 | 0.2 | 40.5 | n/a | 0.0 | n/a | n/a | 0.0 | 1.9 | 40.5 | 0.1 | 0.1 | 0.9 | 0.1 | 0.0 | n/a | 0.3 | 0.2 | 8.0 | 11.5 | 105 | 26 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 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 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 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 | 0 | 0 |
| Tryptophan | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0 | 0 |
| Tyrosine | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.5 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.1 | 1 | 0 |
| Valine | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.8 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.4 | 0.1 | 2 | 0 |
| Vitamin A, IU (IU) | 84.2 | 13.3 | 0.0 | n/a | 11.4 | n/a | n/a | 0.0 | 12.6 | 0.0 | 2.7 | 299.1 | 9,553.5 | 516.5 | 231.1 | n/a | 1,416.1 | 5,626.2 | 158.3 | 4.9 | 17,930 | 4,482 |
| Vitamin A, RAE (mcg) | 6.5 | 0.7 | 0.0 | n/a | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 15.0 | 477.4 | 26.0 | 11.6 | n/a | 71.4 | 281.4 | 46.9 | 0.2 | 938 | 234 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.8 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.2 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 75.8 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 17.1 | 5.6 | 150.8 | 8.5 | 0.8 | n/a | 23.3 | 16.9 | 0.0 | 0.1 | 299 | 75 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 6.0 | 0.0 | 6 | 2 |
| Water (g) | 550.4 | 0.1 | 0.0 | n/a | 0.1 | n/a | n/a | 236.8 | 12.6 | 0.0 | 40.8 | 26.9 | 99.5 | 58.6 | 4.9 | n/a | 160.7 | 54.8 | 20.7 | 0.4 | 1,267 | 317 |
| Zinc (mg) | 3.2 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 2.7 | 0.0 | 0.0 | 0.1 | 1.2 | 0.1 | 0.1 | n/a | 0.3 | 0.3 | 1.1 | 1.1 | 10 | 3 |
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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