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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2 cups (480g) chickpeas |
3 stalks (45g) scallions |
1/2 (55g) red onions |
1 (119g) green bell peppers |
1 (61g) carrots |
1/2 cup (165g) corn kernels |
1/2 cup (67g) black olives |
2 medium (246g) tomatoes |
2 (6g) garlic cloves |
1/2 cup (87g) couscous |
1 to taste (0g) balsamic vinegar |
1 to taste (0g) red wine vinegar |
1 to taste (0g) olive oil |
1/2 tablespoon (9g) salt |
1 tablespoon (7g) ground black pepper |
1 teaspoon (5g) lemon juice |
Total | 1 serving | |
| Alanine (g) | 1.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 2.2 | 0.1 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 3 | 0 |
| Ash (g) | 7.7 | 0.4 | 0.2 | 0.5 | 0.6 | 0.8 | 1.5 | 1.2 | 0.1 | 0.5 | n/a | n/a | n/a | 9.0 | 0.3 | 0.0 | 23 | 2 |
| Aspartic acid (g) | 2.8 | 0.1 | 0.1 | 0.2 | 0.1 | 0.4 | 0.1 | 0.3 | 0.0 | 0.5 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 5 | 0 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 153.6 | 32.4 | 12.7 | 11.9 | 20.1 | 6.6 | 59.1 | 24.6 | 10.9 | 20.8 | n/a | n/a | n/a | 2.2 | 30.6 | 0.3 | 386 | 32 |
| Calories | 571.2 | 14.4 | 22.0 | 23.8 | 25.0 | 145.2 | 77.3 | 44.3 | 8.9 | 325.2 | n/a | n/a | n/a | 0.0 | 17.3 | 1.1 | 1,276 | 106 |
| Calories (kj) | 2,385.6 | 60.8 | 91.3 | 100.0 | 105.5 | 608.9 | 323.2 | 182.0 | 37.4 | 1,360.6 | n/a | n/a | n/a | 0.0 | 72.5 | 4.6 | 5,332 | 444 |
| Carbohydrates (g) | 108.5 | 3.3 | 5.1 | 5.5 | 5.8 | 34.3 | 4.2 | 9.6 | 2.0 | 67.0 | n/a | n/a | n/a | 0.0 | 4.4 | 0.4 | 250 | 21 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 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 |
| Copper (mg) | 0.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Cystine (g) | 0.3 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 21.1 | 1.2 | 0.9 | 2.0 | 1.7 | 4.0 | 2.2 | 3.0 | 0.1 | 4.3 | n/a | n/a | n/a | 0.0 | 1.7 | 0.0 | 42 | 4 |
| Folate (mcg) | 321.6 | 28.8 | 10.5 | 11.9 | 11.6 | 59.4 | 0.0 | 36.9 | 0.2 | 17.3 | n/a | n/a | n/a | 0.0 | 1.2 | 1.0 | 500 | 42 |
| Folate, DFE (mcg) | 321.6 | 28.8 | 10.5 | 11.9 | 11.6 | 59.4 | 0.0 | 36.9 | 0.2 | 17.3 | n/a | n/a | n/a | 0.0 | 1.2 | 1.0 | 500 | 42 |
| Folate, food (mcg) | 321.6 | 28.8 | 10.5 | 11.9 | 11.6 | 59.4 | 0.0 | 36.9 | 0.2 | 17.3 | n/a | n/a | n/a | 0.0 | 1.2 | 1.0 | 500 | 42 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 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 |
| Fructose | n/a | n/a | 0.7 | 1.3 | 0.3 | n/a | n/a | 3.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 6 | 0 |
| Galactose | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 1.1 | 1.4 | 0.4 | n/a | n/a | 3.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 6 | 0 |
| Glutamic acid (g) | 4.2 | 0.2 | 0.1 | 0.2 | 0.2 | 1.0 | 0.1 | 1.1 | 0.0 | 4.0 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 11 | 1 |
| Glycine (g) | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Histidine (g) | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Hydroxyproline | 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 | n/a | 0 | 0 |
| Iron (mg) | 6.5 | 0.7 | 0.1 | 0.4 | 0.2 | 0.7 | 2.2 | 0.7 | 0.1 | 0.9 | n/a | n/a | n/a | 0.0 | 0.7 | 0.0 | 13 | 1 |
| Isoleucine (g) | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Lactose | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 1.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.1 | 0.0 | 0.8 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 3 | 0 |
| Lysine (g) | 1.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Magnesium (mg) | 139.2 | 9.0 | 5.5 | 11.9 | 7.3 | 29.7 | 2.7 | 27.1 | 1.5 | 38.1 | n/a | n/a | n/a | 0.1 | 11.8 | 0.3 | 284 | 24 |
| Maltose | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 2.9 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.3 | 0.1 | 0.7 | n/a | n/a | n/a | 0.0 | 0.9 | 0.0 | 5 | 0 |
| Methionine (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 5.3 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 7 | 1 |
| Niacin (mg) | 0.7 | 0.2 | 0.1 | 0.6 | 0.6 | 2.8 | 0.0 | 1.5 | 0.0 | 3.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 10 | 1 |
| Pantothenic acid (mg) | 1.4 | 0.0 | 0.1 | 0.1 | 0.2 | 0.5 | 0.0 | 0.2 | 0.0 | 1.1 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 4 | 0 |
| Phenylalanine (g) | 1.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Phosphorus (mg) | 432.0 | 16.7 | 16.0 | 23.8 | 21.4 | 113.9 | 2.0 | 59.0 | 9.2 | 147.1 | n/a | n/a | n/a | 0.0 | 10.9 | 0.4 | 852 | 71 |
| Phytosterols | n/a | n/a | 8.3 | 10.7 | n/a | n/a | n/a | 17.2 | n/a | n/a | n/a | n/a | n/a | 0.0 | 6.3 | n/a | 43 | 4 |
| Polyunsaturated Fat (g) | 2.4 | 0.0 | 0.0 | 0.1 | 0.1 | 0.6 | 0.6 | 0.2 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 4 | 0 |
| Potassium (mg) | 825.6 | 124.2 | 80.3 | 208.3 | 195.2 | 346.5 | 5.4 | 583.0 | 24.1 | 143.6 | n/a | n/a | n/a | 0.7 | 91.7 | 5.2 | 2,634 | 219 |
| Proline (g) | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 1.2 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 3 | 0 |
| Protein (g) | 23.8 | 0.8 | 0.6 | 1.0 | 0.6 | 5.0 | 0.6 | 2.2 | 0.4 | 11.0 | n/a | n/a | n/a | 0.0 | 0.7 | 0.0 | 47 | 4 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 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 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 1.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Selenium (mcg) | 13.4 | 0.3 | 0.3 | 0.0 | 0.1 | 1.2 | 0.6 | 0.0 | 0.9 | n/a | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | 17 | 1 |
| Serine (g) | 1.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Sodium (mg) | 1,435.2 | 7.2 | 2.2 | 3.6 | 42.1 | 5.0 | 493.9 | 12.3 | 1.0 | 8.7 | n/a | n/a | n/a | 3,488.2 | 1.4 | 0.1 | 5,501 | 458 |
| Starch | n/a | n/a | 0.0 | 0.0 | 0.9 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 1 | 0 |
| Sucrose | n/a | n/a | 0.5 | 0.1 | 2.2 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 3 | 0 |
| Sugar | n/a | 1.0 | 2.3 | 2.9 | 2.9 | n/a | 0.0 | 6.5 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 16 | 1 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Tocopherol, alpha | n/a | 0.2 | 0.0 | 0.4 | 0.4 | n/a | 1.1 | 1.3 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 4 | 0 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0.5 | n/a | 1 | 0 |
| Total Fat (g) | 5.5 | 0.1 | 0.1 | 0.2 | 0.1 | 1.3 | 7.2 | 0.5 | 0.0 | 0.6 | n/a | n/a | n/a | 0.0 | 0.2 | 0.0 | 16 | 1 |
| Trans-monoenoic Fat | 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 | 0.0 | 0 | 0 |
| TransFatty acids | 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 | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tyrosine (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Valine (g) | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 100.8 | 448.7 | 1.1 | 440.3 | 10,190.7 | 0.0 | 270.8 | 2,049.2 | 0.5 | 0.0 | n/a | n/a | n/a | 0.0 | 37.7 | 0.3 | 13,540 | 1,128 |
| Vitamin A, RAE (mcg) | 4.8 | 22.5 | 0.0 | 21.4 | 509.4 | 0.0 | 13.4 | 103.3 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1.9 | 0.0 | 677 | 56 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 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 |
| Vitamin B-6 (mg) | 2.3 | 0.0 | 0.1 | 0.3 | 0.1 | 0.3 | 0.0 | 0.2 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Vitamin C (mg) | 18.2 | 8.5 | 4.1 | 95.7 | 3.6 | 10.6 | 0.6 | 33.7 | 1.9 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 2.0 | 179 | 15 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 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 |
| Water (g) | 334.5 | 40.4 | 49.0 | 111.7 | 53.9 | 123.6 | 53.8 | 232.5 | 3.5 | 7.4 | n/a | n/a | n/a | 0.0 | 0.9 | 4.7 | 1,016 | 85 |
| Zinc (mg) | 5.1 | 0.2 | 0.1 | 0.2 | 0.1 | 0.6 | 0.1 | 0.4 | 0.1 | 0.7 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 8 | 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.