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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1 to taste (0g) olive oil flavored cooking spray |
1 medium (110g) yellow onions |
1 teaspoon (2g) ground cumin |
1 1/2 teaspoons (3g) ground coriander |
1 pinch (0g) cayenne |
14 1/2 ounces (411g) diced tomatoes |
1/3 cup (79g) water |
1 teaspoon (4g) sugar |
1 teaspoon (2g) tamarind paste |
1 to taste (16g) red pepper flakes |
30 ounces (851g) chickpeas |
6 ounces (170g) Baby Spinach |
1/4 teaspoon (2g) sea salt |
1 to taste (0g) pepper |
Total | 1 serving | |
| Alanine | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 1.8 | 0.2 | 0.0 | n/a | 2 | 1 |
| Alcohol | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine | n/a | 0.1 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 4.0 | 0.3 | 0.0 | n/a | 4 | 1 |
| Ash | n/a | 0.4 | 0.2 | 0.2 | 0.0 | 2.1 | 0.1 | 0.0 | 0.1 | n/a | 13.7 | 2.9 | 1.5 | n/a | 21 | 5 |
| Aspartic acid | n/a | 0.1 | n/a | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | 5.0 | 0.4 | 0.0 | n/a | 6 | 2 |
| Caffeine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium | n/a | 25.3 | 19.6 | 19.1 | 0.7 | 41.1 | 2.4 | 0.0 | 1.8 | n/a | 272.2 | 168.7 | 0.4 | n/a | 551 | 138 |
| Calories | n/a | 44.0 | 7.9 | 8.0 | 1.4 | 74.0 | 0.0 | 16.3 | 6.0 | n/a | 1,012.2 | 39.2 | 0.0 | n/a | 1,209 | 302 |
| Calories (kj) | n/a | 182.6 | 32.9 | 33.6 | 6.0 | 304.2 | 0.0 | 68.0 | 25.0 | n/a | 4,227.3 | 165.3 | 0.0 | n/a | 5,045 | 1,261 |
| Carbohydrates | n/a | 10.3 | 0.9 | 1.5 | 0.3 | 16.0 | 0.0 | 4.2 | 1.6 | n/a | 192.3 | 6.2 | 0.0 | n/a | 233 | 58 |
| Cholesterol | 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 | n/a | 0 | 0 |
| Copper | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 1.5 | 0.2 | 0.0 | n/a | 2 | 1 |
| Cystine | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.6 | 0.1 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber | n/a | 1.9 | 0.2 | 1.1 | 0.1 | 4.9 | 0.0 | 0.0 | 0.1 | n/a | 37.4 | 3.7 | 0.0 | n/a | 50 | 12 |
| Folate | n/a | 20.9 | 0.2 | 0.0 | 0.5 | 61.7 | 0.0 | 0.0 | 0.3 | n/a | 569.9 | 330.6 | 0.0 | n/a | 984 | 246 |
| Folate, DFE | n/a | 20.9 | 0.2 | 0.0 | 0.5 | 61.7 | 0.0 | 0.0 | 0.3 | n/a | 569.9 | 330.6 | 0.0 | n/a | 984 | 246 |
| Folate, food | n/a | 20.9 | 0.2 | 0.0 | 0.5 | 61.7 | 0.0 | 0.0 | 0.3 | n/a | 569.9 | 330.6 | 0.0 | n/a | 984 | 246 |
| Folic acid | 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 | n/a | 0 | 0 |
| Fructose | n/a | 1.4 | n/a | n/a | n/a | 5.6 | n/a | 0.0 | n/a | n/a | n/a | 0.3 | n/a | n/a | 7 | 2 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | n/a | n/a | n/a | 5.1 | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | 7 | 2 |
| Glutamic acid | n/a | 0.3 | n/a | n/a | n/a | 1.8 | n/a | n/a | n/a | n/a | 7.4 | 0.6 | 0.0 | n/a | 10 | 3 |
| Glycine | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 1.8 | 0.2 | 0.0 | n/a | 2 | 1 |
| Histidine | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 1.2 | 0.1 | 0.0 | n/a | 1 | 0 |
| Iron | n/a | 0.2 | 1.4 | 0.4 | 0.0 | 1.1 | 0.0 | 0.0 | 0.1 | n/a | 11.5 | 4.6 | 0.0 | n/a | 19 | 5 |
| Isoleucine | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 1.8 | 0.3 | 0.0 | n/a | 2 | 1 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 3.0 | 0.4 | 0.0 | n/a | 4 | 1 |
| Lysine | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 2.8 | 0.3 | 0.0 | n/a | 3 | 1 |
| Magnesium | n/a | 11.0 | 7.7 | 8.9 | 0.7 | 45.2 | 0.8 | 0.0 | 2.3 | n/a | 246.7 | 134.6 | 0.0 | n/a | 458 | 114 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | 5.1 | 1.5 | 0.0 | n/a | 7 | 2 |
| Methionine | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.6 | 0.1 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat | n/a | 0.0 | 0.3 | 0.4 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 2.2 | 0.0 | 0.0 | n/a | 3 | 1 |
| Niacin | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 2.4 | 0.0 | 0.0 | 0.0 | n/a | 1.2 | 1.2 | 0.0 | n/a | 5 | 1 |
| Pantothenic acid | n/a | 0.1 | n/a | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 2.5 | 0.1 | 0.0 | n/a | 3 | 1 |
| Phenylalanine | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 2.3 | 0.2 | 0.0 | n/a | 3 | 1 |
| Phosphorus | n/a | 31.9 | 10.5 | 11.0 | 1.3 | 98.7 | 0.0 | 0.0 | 2.8 | n/a | 765.5 | 83.5 | 0.0 | n/a | 1,005 | 251 |
| Phytosterols | n/a | 16.5 | 1.4 | 1.2 | 0.4 | 28.8 | n/a | n/a | n/a | n/a | n/a | 15.3 | 0.0 | n/a | 64 | 16 |
| Polyunsaturated Fat | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 4.3 | 0.3 | 0.0 | n/a | 5 | 1 |
| Potassium | n/a | 160.6 | 37.5 | 34.2 | 9.1 | 974.2 | 0.8 | 0.1 | 15.7 | n/a | 1,463.0 | 950.8 | 0.1 | n/a | 3,646 | 912 |
| Proline | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 1.7 | 0.2 | 0.0 | n/a | 2 | 1 |
| Protein | n/a | 1.2 | 0.4 | 0.3 | 0.1 | 3.6 | 0.0 | 0.0 | 0.1 | n/a | 42.1 | 4.9 | 0.0 | n/a | 53 | 13 |
| Retinol | 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 | n/a | 0 | 0 |
| Riboflavin | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.3 | 0.0 | n/a | 1 | 0 |
| Saturated Fat | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.0 | 0.1 | 0.0 | n/a | 1 | 0 |
| Selenium | n/a | 0.6 | 0.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 23.8 | 1.7 | 0.0 | n/a | 27 | 7 |
| Serine | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 2.1 | 0.2 | 0.0 | n/a | 2 | 1 |
| Sodium | n/a | 4.4 | 3.5 | 0.9 | 0.1 | 20.6 | 2.4 | 0.0 | 0.7 | n/a | 2,543.2 | 134.6 | 581.4 | n/a | 3,292 | 823 |
| Starch | n/a | 0.0 | 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 |
| Sucrose | n/a | 1.1 | n/a | n/a | n/a | 0.0 | n/a | 4.2 | n/a | n/a | n/a | 0.1 | n/a | n/a | 5 | 1 |
| Sugar | n/a | 4.7 | 0.0 | n/a | 0.0 | 10.8 | 0.0 | 4.2 | 1.4 | n/a | n/a | 0.7 | 0.0 | n/a | 22 | 5 |
| Theobromine | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | n/a | 1 | 0 |
| Threonine | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 1.6 | 0.2 | 0.0 | n/a | 2 | 0 |
| Tocopherol, alpha | n/a | 0.0 | 0.1 | n/a | 0.1 | 2.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 3.5 | 0.0 | n/a | 6 | 1 |
| Tocopherol, beta | n/a | 0.0 | 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 |
| Tocopherol, delta | n/a | 0.0 | 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 |
| Tocopherol, gamma | n/a | 0.0 | n/a | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | 1 | 0 |
| Total Fat | n/a | 0.1 | 0.5 | 0.5 | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 9.7 | 0.7 | 0.0 | n/a | 12 | 3 |
| Tryptophan | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | 0.1 | 0.0 | n/a | 1 | 0 |
| Tyrosine | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 1.0 | 0.2 | 0.0 | n/a | 1 | 0 |
| Valine | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 1.8 | 0.3 | 0.0 | n/a | 2 | 1 |
| Vitamin A, IU | n/a | 2.2 | 26.7 | 0.0 | 187.2 | 3,424.2 | 0.0 | 0.0 | 0.7 | n/a | 178.6 | 15,978.4 | 0.0 | n/a | 19,798 | 4,950 |
| Vitamin A, RAE | n/a | 0.0 | 1.3 | 0.0 | 9.4 | 172.6 | 0.0 | 0.0 | 0.0 | n/a | 8.5 | 799.2 | 0.0 | n/a | 991 | 248 |
| Vitamin B-12 | 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 | n/a | 0 | 0 |
| Vitamin B-6 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 4.0 | 0.3 | 0.0 | n/a | 5 | 1 |
| Vitamin C | n/a | 8.1 | 0.2 | 0.6 | 0.3 | 56.3 | 0.0 | 0.0 | 0.1 | n/a | 32.3 | 47.9 | 0.0 | n/a | 146 | 36 |
| Vitamin D | 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 | n/a | 0 | 0 |
| Water | n/a | 98.0 | 0.2 | 0.2 | 0.0 | 388.5 | 78.8 | 0.0 | 0.8 | n/a | 592.8 | 155.7 | 0.0 | n/a | 1,315 | 329 |
| Zinc | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 9.0 | 0.9 | 0.0 | n/a | 11 | 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.