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 (170g) quinoa |
2 cups (474g) water |
1/2 teaspoon (3g) sea salt |
15 ounces (425g) garbanzo beans |
1/2 cup (8g) fresh cilantro |
1/2 (55g) red onions |
1 (3g) garlic cloves |
1/4 cup (60g) tahini |
1 (0g) lemons, zest of |
1/4 cup (61g) lemon juice |
2 tablespoons (27g) olive oil |
2 tablespoons (30g) hot water |
1/2 teaspoon (3g) sea salt |
Total | 1 serving | |
| Alanine (g) | 1.0 | n/a | 0.0 | 0.9 | n/a | 0.0 | 0.0 | 0.6 | n/a | n/a | 0.0 | n/a | 0.0 | 2 | 1 |
| Alcohol | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 1.9 | n/a | 0.0 | 2.0 | n/a | 0.1 | 0.0 | 1.6 | n/a | n/a | 0.0 | n/a | 0.0 | 5 | 1 |
| Ash (g) | 4.0 | 0.5 | 3.0 | 6.8 | 0.1 | 0.2 | 0.0 | 3.0 | n/a | 0.1 | 0.0 | 0.0 | 3.0 | 21 | 5 |
| Aspartic acid (g) | 1.9 | n/a | 0.0 | 2.5 | n/a | 0.1 | 0.0 | 1.0 | n/a | n/a | 0.0 | n/a | 0.0 | 5 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 79.9 | 14.2 | 0.7 | 136.1 | 5.4 | 12.7 | 5.4 | 252.0 | n/a | 3.7 | 0.3 | 0.9 | 0.7 | 512 | 128 |
| Calories | 625.6 | 0.0 | 0.0 | 506.1 | 1.8 | 22.0 | 4.5 | 342.0 | n/a | 13.4 | 238.7 | 0.0 | 0.0 | 1,754 | 439 |
| Calories (kj) | 2,616.3 | 0.0 | 0.0 | 2,113.6 | 7.6 | 91.3 | 18.7 | 1,431.0 | n/a | 55.5 | 998.7 | 0.0 | 0.0 | 7,333 | 1,833 |
| Campesterol | 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 | 0 | 0 |
| Carbohydrates (g) | 109.1 | 0.0 | 0.0 | 96.2 | 0.3 | 5.1 | 1.0 | 15.7 | n/a | 4.2 | 0.0 | 0.0 | 0.0 | 232 | 58 |
| Cholesterol (mg) | 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 |
| Copper (mg) | 1.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 1.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Cystine (g) | 0.3 | n/a | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 11.9 | 0.0 | 0.0 | 18.7 | 0.2 | 0.9 | 0.1 | 5.6 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 38 | 9 |
| Folate (mcg) | 312.8 | 0.0 | 0.0 | 284.9 | 5.0 | 10.5 | 0.1 | 58.8 | n/a | 12.2 | 0.0 | 0.0 | 0.0 | 684 | 171 |
| Folate, DFE (mcg) | 312.8 | 0.0 | 0.0 | 284.9 | 5.0 | 10.5 | 0.1 | 58.8 | n/a | 12.2 | 0.0 | 0.0 | 0.0 | 684 | 171 |
| Folate, food (mcg) | 312.8 | 0.0 | 0.0 | 284.9 | 5.0 | 10.5 | 0.1 | 58.8 | n/a | 12.2 | 0.0 | 0.0 | 0.0 | 684 | 171 |
| Folic acid (mcg) | 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 | n/a | 0.7 | n/a | n/a | n/a | 0.7 | n/a | n/a | n/a | 1 | 0 |
| Galactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | 2 | 0 |
| Glutamic acid (g) | 3.2 | n/a | 0.0 | 3.7 | n/a | 0.1 | 0.0 | 2.4 | n/a | n/a | 0.0 | n/a | 0.0 | 9 | 2 |
| Glycine (g) | 1.2 | n/a | 0.0 | 0.9 | n/a | 0.0 | 0.0 | 0.7 | n/a | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
| Histidine (g) | 0.7 | n/a | 0.0 | 0.6 | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.0 | n/a | 0.0 | 2 | 0 |
| Iron (mg) | 7.8 | 0.0 | 0.0 | 5.7 | 0.1 | 0.1 | 0.1 | 1.5 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 16 | 4 |
| Isoleucine (g) | 0.9 | n/a | 0.0 | 0.9 | n/a | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.0 | n/a | 0.0 | 2 | 1 |
| Lactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 1.4 | n/a | 0.0 | 1.5 | n/a | 0.0 | 0.0 | 0.8 | n/a | n/a | 0.0 | n/a | 0.0 | 4 | 1 |
| Lysine (g) | 1.3 | n/a | 0.0 | 1.4 | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
| Magnesium (mg) | 334.9 | 4.7 | 0.0 | 123.3 | 2.1 | 5.5 | 0.8 | 57.6 | n/a | 3.7 | 0.0 | 0.3 | 0.0 | 533 | 133 |
| Maltose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 3.5 | 0.0 | 0.0 | 2.6 | 0.0 | 0.1 | 0.1 | 0.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 2 |
| Methionine (g) | 0.5 | n/a | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 2.7 | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 10.9 | n/a | 0.0 | 19.7 | 0.0 | 0.0 | 34 | 9 |
| Niacin (mg) | 2.6 | 0.0 | 0.0 | 0.6 | 0.1 | 0.1 | 0.0 | 3.6 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 7 | 2 |
| Pantothenic acid (mg) | 1.3 | 0.0 | 0.0 | 1.3 | 0.0 | 0.1 | 0.0 | 0.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Phenylalanine (g) | 1.0 | n/a | 0.0 | 1.1 | n/a | 0.0 | 0.0 | 0.6 | n/a | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
| Phosphorus (mg) | 776.9 | 0.0 | 0.0 | 382.8 | 3.8 | 16.0 | 4.6 | 451.2 | n/a | 4.9 | 0.0 | 0.0 | 0.0 | 1,640 | 410 |
| Phytosterols | n/a | n/a | 0.0 | n/a | 0.4 | 8.3 | n/a | n/a | n/a | n/a | 59.7 | n/a | 0.0 | 68 | 17 |
| Polyunsaturated Fat (g) | 5.6 | 0.0 | 0.0 | 2.2 | 0.0 | 0.0 | 0.0 | 12.6 | n/a | 0.0 | 2.8 | 0.0 | 0.0 | 23 | 6 |
| Potassium (mg) | 957.1 | 4.7 | 0.2 | 731.5 | 41.7 | 80.3 | 12.0 | 248.4 | n/a | 62.8 | 0.3 | 0.3 | 0.2 | 2,140 | 535 |
| Proline (g) | 1.3 | n/a | 0.0 | 0.9 | n/a | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
| Protein (g) | 24.0 | 0.0 | 0.0 | 21.1 | 0.2 | 0.6 | 0.2 | 10.7 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 57 | 14 |
| Retinol (mcg) | 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 |
| Riboflavin (mg) | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 1.2 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 4.0 | n/a | 0.0 | 3.7 | 0.0 | 0.0 | 10 | 2 |
| Selenium (mcg) | 14.5 | 0.0 | 0.0 | 11.9 | 0.1 | 0.3 | 0.4 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 27 | 7 |
| Serine (g) | 1.0 | n/a | 0.0 | 1.1 | n/a | 0.0 | 0.0 | 0.6 | n/a | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
| Sodium (mg) | 8.5 | 14.2 | 1,162.7 | 1,271.6 | 3.7 | 2.2 | 0.5 | 44.4 | n/a | 0.6 | 0.5 | 0.9 | 1,162.7 | 3,673 | 918 |
| Starch (g) | 88.8 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 89 | 22 |
| Stigmasterol | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | 1 | 0 |
| Sugar | n/a | 0.0 | 0.0 | n/a | 0.1 | 2.3 | 0.0 | n/a | n/a | 1.5 | 0.0 | 0.0 | 0.0 | 4 | 1 |
| Theobromine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine (g) | 0.7 | n/a | 0.0 | 0.8 | n/a | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | n/a | 0.0 | 2 | 0 |
| Tocopherol, alpha (mg) | 4.1 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.1 | 3.9 | 0.0 | 0.0 | 8 | 2 |
| Tocopherol, beta (mg) | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.6 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 7.7 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | 8 | 2 |
| Total Fat (g) | 10.3 | 0.0 | 0.0 | 4.8 | 0.0 | 0.1 | 0.0 | 28.8 | n/a | 0.1 | 27.0 | 0.0 | 0.0 | 71 | 18 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.5 | n/a | 0.0 | 0.5 | n/a | 0.0 | 0.0 | 0.4 | n/a | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
| Valine (g) | 1.0 | n/a | 0.0 | 0.9 | n/a | 0.0 | 0.0 | 0.6 | n/a | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
| Vitamin A, IU (IU) | 23.8 | 0.0 | 0.0 | 89.3 | 539.8 | 1.1 | 0.3 | 40.2 | n/a | 3.7 | 0.0 | 0.0 | 0.0 | 698 | 175 |
| Vitamin A, RAE (mcg) | 1.7 | 0.0 | 0.0 | 4.3 | 27.0 | 0.0 | 0.0 | 1.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 35 | 9 |
| Vitamin B-12 (mcg) | 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 |
| Vitamin B-6 (mg) | 0.8 | 0.0 | 0.0 | 2.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Vitamin C | n/a | 0.0 | 0.0 | 16.2 | 2.2 | 4.1 | 0.9 | 0.0 | n/a | 23.6 | 0.0 | 0.0 | 0.0 | 47 | 12 |
| Vitamin D (IU) | 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 |
| Water (g) | 22.6 | 473.5 | 0.0 | 296.4 | 7.4 | 49.0 | 1.8 | 1.8 | n/a | 56.3 | 0.0 | 29.6 | 0.0 | 938 | 235 |
| Zinc (mg) | 5.3 | 0.0 | 0.0 | 4.5 | 0.0 | 0.1 | 0.0 | 2.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 13 | 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.