Nutritional Facts: Festive Chickpea Tart

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 tablespoon (14g)
olive oil
1 cup (160g)
onions
3/4 cup (76g)
celery
5 (15g)
garlic cloves
1/2 teaspoon (3g)
sea salt
1/4 teaspoon (1g)
black pepper
14 ounces (397g)
chickpeas
3/4 cup (88g)
walnuts
2 tablespoons (29g)
fresh lemon juice
2 teaspoons (200g)
tamari
1 1/4 cups (195g)
frozen chopped spinach
3 1/2 tablespoons (21g)
dried cranberries
1/4 cup (15g)
fresh parsley
1 tablespoon (2g)
fresh thyme
9 inches (194g)
pie shells
1/2 tablespoon (7g)
olive oil
1 teaspoon (100g)
tamari
2 tablespoons (14g)
walnuts
1 tablespoon (4g)
fresh parsley
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.8 0.6 n/a 1.1 0.4 0.0 0.0 n/a 0.4 0.0 0.5 0.1 0.0 4 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.0 0.2 0.0 0.1 0.0 0.0 1.8 2.0 n/a 0.8 0.9 0.0 0.0 n/a 0.4 0.0 0.4 0.3 0.0 7 2
Ash (g) 0.0 0.6 0.6 0.2 3.0 0.0 6.4 1.6 0.1 35.6 2.8 0.0 0.3 0.1 2.9 0.0 17.8 0.3 0.1 72 18
Aspartic acid (g) 0.0 0.1 0.1 0.1 0.0 0.0 2.3 1.6 n/a 1.8 0.8 0.0 0.0 n/a 0.5 0.0 0.9 0.3 0.0 9 2
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 56.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a 9.2 n/a 65 16
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 0.1 36.8 30.3 27.2 0.7 2.5 127.0 86.0 1.8 40.0 251.6 1.7 20.7 9.7 17.5 0.1 20.0 14.1 5.2 693 173
Calories 119.3 64.0 12.1 22.4 0.0 1.4 472.3 573.9 6.5 120.0 56.6 9.9 5.4 2.4 909.9 59.7 60.0 94.2 1.4 2,591 648
Calories (kj) 499.4 265.6 50.8 93.5 0.0 6.0 1,972.7 2,402.6 26.8 502.0 234.0 41.6 22.7 10.2 3,806.3 249.7 251.0 394.3 5.7 10,835 2,709
Campesterol n/a n/a n/a n/a n/a n/a n/a 6.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.0 n/a 7 2
Carbohydrates (g) 0.0 14.9 2.2 5.0 0.0 0.4 89.7 12.0 2.0 11.1 8.2 2.6 0.9 0.6 82.1 0.0 5.6 2.0 0.2 240 60
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.0 0.1 0.0 0.0 0.0 0.0 0.7 1.4 0.0 0.3 0.3 0.0 0.0 0.0 0.2 0.0 0.1 0.2 0.0 3 1
Cystine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.2 n/a 0.2 0.1 0.0 0.0 n/a 0.2 0.0 0.1 0.0 0.0 1 0
Dietary Fiber (g) 0.0 2.7 1.2 0.3 0.0 0.1 17.5 5.9 0.1 1.6 5.7 1.0 0.5 0.3 6.6 0.0 0.8 1.0 0.1 45 11
Folate (mcg) 0.0 30.4 27.3 0.5 0.0 0.1 265.9 86.0 5.9 36.0 282.8 0.2 22.8 1.1 137.7 0.0 18.0 14.1 5.8 935 234
Folate, DFE (mcg) 0.0 30.4 27.3 0.5 0.0 0.1 265.9 86.0 5.9 36.0 282.8 0.2 22.8 1.1 221.2 0.0 18.0 14.1 5.8 1,018 254
Folate, food (mcg) 0.0 30.4 27.3 0.5 0.0 0.1 265.9 86.0 5.9 36.0 282.8 0.2 22.8 1.1 19.4 0.0 18.0 14.1 5.8 816 204
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 118.3 0.0 0.0 0.0 0.0 118 30
Fructose n/a 2.1 0.4 n/a n/a 0.0 n/a 0.1 0.3 n/a 0.4 0.1 n/a n/a n/a n/a n/a 0.0 n/a 3 1
Galactose n/a 0.0 0.5 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 1 0
Glucose (dextrose) n/a 3.2 0.4 n/a n/a 0.0 n/a 0.1 0.3 n/a 0.5 0.7 n/a n/a n/a n/a n/a 0.0 n/a 5 1
Glutamic acid (g) 0.0 0.4 0.1 0.1 0.0 0.0 3.4 2.5 n/a 4.8 1.0 0.0 0.0 n/a 3.7 0.0 2.4 0.4 0.0 19 5
Glycine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.8 0.7 n/a 0.9 0.4 0.0 0.0 n/a 0.4 0.0 0.4 0.1 0.0 4 1
Histidine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0.3 n/a 0.4 0.1 0.0 0.0 n/a 0.2 0.0 0.2 0.1 0.0 2 0
Hydroxyproline 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 n/a n/a n/a n/a 0 0
Iron (mg) 0.1 0.3 0.2 0.3 0.0 0.1 5.4 2.6 0.0 4.8 3.7 0.1 0.9 0.4 5.0 0.0 2.4 0.4 0.2 27 7
Isoleucine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.8 0.5 n/a 1.0 0.2 0.0 0.0 0.0 0.4 0.0 0.5 0.1 0.0 4 1
Lactose n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
Leucine (g) 0.0 0.0 0.0 0.0 0.0 0.0 1.4 1.0 n/a 1.5 0.4 0.0 0.0 0.0 0.8 0.0 0.7 0.2 0.0 6 2
Lysine (g) 0.0 0.1 0.0 0.0 0.0 0.0 1.3 0.4 n/a 1.5 0.5 0.0 0.0 0.0 0.2 0.0 0.7 0.1 0.0 5 1
Magnesium (mg) 0.0 16.0 8.3 3.8 0.0 1.0 115.1 138.6 1.8 80.0 146.3 1.3 7.5 3.8 23.3 0.0 40.0 22.8 1.9 611 153
Maltose n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
Manganese (mg) 0.0 0.2 0.1 0.3 0.0 0.1 2.4 3.0 0.0 1.0 1.4 0.1 0.0 0.0 0.7 0.0 0.5 0.5 0.0 10 3
Methionine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.2 n/a 0.3 0.1 0.0 0.0 n/a 0.2 0.0 0.2 0.0 0.0 1 0
Monounsaturated Fat (g) 9.8 0.0 0.0 0.0 0.0 0.0 1.0 7.8 0.0 0.0 0.0 0.0 0.0 0.0 26.2 4.9 0.0 1.3 0.0 51 13
Niacin (mg) 0.0 0.2 0.2 0.1 0.0 0.0 0.5 1.0 0.0 7.9 1.0 0.0 0.2 0.0 5.7 0.0 4.0 0.2 0.0 21 5
Pantothenic acid (mg) 0.0 0.2 0.2 0.1 0.0 0.0 1.2 0.5 0.0 0.8 0.2 0.1 0.1 0.0 0.3 0.0 0.4 0.1 0.0 4 1
Phenylalanine (g) 0.0 0.0 0.0 0.0 0.0 0.0 1.1 0.6 n/a 1.1 0.4 0.0 0.0 n/a 0.6 0.0 0.5 0.1 0.0 4 1
Phosphorus (mg) 0.0 46.4 18.2 23.0 0.0 0.9 357.2 303.6 2.4 260.0 95.6 2.8 8.7 2.5 116.4 0.0 130.0 49.8 2.2 1,420 355
Phytosterols (mg) 29.8 24.0 4.5 n/a 0.0 0.5 n/a 63.2 n/a n/a n/a n/a 0.8 n/a n/a 14.9 n/a 10.4 0.2 148 37
Polyunsaturated Fat (g) 1.4 0.0 0.1 0.0 0.0 0.0 2.0 41.4 0.0 0.1 0.2 0.0 0.0 0.0 15.8 0.7 0.0 6.8 0.0 69 17
Potassium (mg) 0.1 233.6 197.0 60.2 0.2 7.6 682.7 387.0 30.4 424.0 674.7 18.2 83.1 14.6 114.5 0.1 212.0 63.5 21.1 3,225 806
Proline (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.8 0.6 n/a 1.6 0.4 0.0 0.0 n/a 1.3 0.0 0.8 0.1 0.0 6 1
Protein (g) 0.0 1.8 0.5 1.0 0.0 0.1 19.6 13.4 0.1 21.0 7.1 0.1 0.4 0.1 11.1 0.0 10.5 2.2 0.1 89 22
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.0 0.3 0.4 0.0 0.0 0.0 0.5 0.0 0.2 0.0 0.0 2 0
Saturated Fat (g) 1.9 0.1 0.0 0.0 0.0 0.0 0.5 5.4 0.0 0.0 0.1 0.0 0.0 0.0 14.9 0.9 0.0 0.9 0.0 25 6
Selenium (mcg) 0.0 0.8 0.3 2.1 0.0 0.0 11.1 4.3 0.0 1.6 11.7 0.0 0.0 n/a 36.5 0.0 0.8 0.7 0.0 70 18
Serine (g) 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.8 n/a 1.0 0.3 0.0 0.0 n/a 0.6 0.0 0.5 0.1 0.0 4 1
Sodium (mg) 0.3 6.4 60.6 2.6 1,162.7 0.1 1,186.8 1.8 0.3 11,172.0 144.3 0.4 8.4 0.2 935.1 0.1 5,586.0 0.3 2.1 20,271 5,068
Starch n/a 0.0 0.0 n/a n/a n/a n/a 0.1 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a 0.9 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a 1 0
Sucrose n/a 1.6 0.1 n/a n/a 0.0 n/a 2.1 0.1 n/a 0.5 0.0 n/a n/a n/a n/a n/a 0.3 n/a 5 1
Sugar (g) 0.0 6.8 1.4 0.2 0.0 0.0 n/a 2.3 0.7 3.4 1.3 0.9 0.1 n/a 0.3 0.0 1.7 0.4 0.0 19 5
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.1 0.0 0.0 0.0 0.0 0.1 0.3 0.0 0.1 0.2 0.0 0.0 0.0 0.7 0.0 0.1 0.0 0.0 2 0
Threonine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.7 0.5 n/a 0.8 0.4 0.0 0.0 0.0 0.3 0.0 0.4 0.1 0.0 3 1
Tocopherol, alpha (mg) 1.9 0.0 0.2 0.0 0.0 0.0 n/a 0.6 0.0 0.0 5.7 0.3 0.1 n/a 0.5 1.0 0.0 0.1 0.0 11 3
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.1 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 n/a n/a 0.0 n/a 1.7 n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.3 0.0 2 0
Tocopherol, gamma (mg) 0.1 0.0 0.0 n/a n/a 0.0 n/a 18.3 n/a n/a 0.3 0.0 0.1 n/a n/a 0.1 n/a 3.0 0.0 22 5
Total Fat (g) 13.5 0.2 0.1 0.1 0.0 0.0 4.5 57.2 0.1 0.2 1.1 0.0 0.1 0.0 59.8 6.8 0.1 9.4 0.0 153 38
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.0 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 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.0 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 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.1 n/a 0.4 0.2 0.0 0.0 0.0 0.1 0.0 0.2 0.0 0.0 1 0
Tyrosine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0.4 n/a 0.7 0.4 0.0 0.0 n/a 0.3 0.0 0.3 0.1 0.0 3 1
Valine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.8 0.7 n/a 1.0 0.3 0.0 0.0 0.0 0.4 0.0 0.5 0.1 0.0 4 1
Vitamin A, IU (IU) 0.0 3.2 340.1 1.4 0.0 3.1 83.4 17.6 1.8 0.0 22,865.7 12.9 1,263.6 114.0 0.0 0.0 0.0 2.9 320.1 25,030 6,257
Vitamin A, RAE (mcg) 0.0 0.0 16.7 0.0 0.0 0.2 4.0 0.9 0.0 0.0 1,142.7 0.6 63.2 5.7 0.0 0.0 0.0 0.1 16.0 1,250 313
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.2 0.1 0.2 0.0 0.0 1.9 0.5 0.0 0.4 0.3 0.0 0.0 0.0 0.0 0.0 0.2 0.1 0.0 4 1
Vitamin C (mg) 0.0 11.8 2.3 4.7 0.0 0.0 15.1 1.1 11.4 0.0 10.7 2.9 20.0 3.8 0.0 0.0 0.0 0.2 5.1 89 22
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 0.0 142.6 72.3 8.8 0.0 0.1 276.6 3.6 27.2 132.0 175.8 18.7 13.2 1.6 38.2 0.0 66.0 0.6 3.3 981 245
Zinc (mg) 0.0 0.3 0.1 0.2 0.0 0.0 4.2 2.7 0.0 0.9 1.1 0.0 0.2 0.0 0.8 0.0 0.4 0.4 0.0 11 3

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