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 (340g) quinoa |
3/4 teaspoon (5g) kosher salt |
1 tablespoon (8g) olives |
1/3 cup (72g) olive oil |
3 tablespoons (45g) white vinegar |
3 tablespoons (44g) fresh lemon juice |
1 tablespoon (6g) lemon zest |
1 to taste (0g) fresh ground black pepper |
3/4 cup (135g) roma tomatoes |
3/4 cup (78g) English cucumbers |
1/2 cup (50g) scallions |
3/4 cup (112g) red bell peppers |
1 cup (192g) red lentils |
1 cup (207g) mung beans |
4 tablespoons (15g) fresh flat-leaf parsley |
Total | 1 serving | |
| Alanine (g) | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 2.2 | 0.0 | 6 | 1 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 3.7 | 3.4 | 0.0 | 11 | 1 |
| Ash (g) | 8.1 | 4.5 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.7 | 0.3 | 0.4 | 0.5 | 3.7 | 7.0 | 0.3 | 26 | 3 |
| Aspartic acid (g) | 3.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.2 | 0.0 | 0.1 | 0.3 | 5.3 | 6.1 | 0.0 | 16 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 90.2 | n/a | n/a | 90 | 11 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 159.8 | 1.1 | 7.4 | 0.7 | 3.1 | 2.7 | 8.0 | n/a | 13.5 | 12.5 | 36.0 | 7.8 | 78.7 | 285.7 | 20.3 | 637 | 80 |
| Calories | 1,251.2 | 0.0 | 9.7 | 635.8 | 9.4 | 9.7 | 2.8 | n/a | 24.3 | 11.7 | 16.0 | 34.6 | 662.4 | 705.9 | 5.3 | 3,379 | 422 |
| Calories (kj) | 5,232.6 | 0.0 | 40.4 | 2,660.6 | 40.2 | 40.3 | 11.8 | n/a | 99.9 | 50.7 | 67.5 | 144.2 | 2,774.4 | 2,953.9 | 22.2 | 14,139 | 1,767 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 11.5 | n/a | n/a | 12 | 1 |
| Carbohydrates (g) | 218.1 | 0.0 | 0.5 | 0.0 | 0.4 | 3.1 | 1.0 | n/a | 5.3 | 2.8 | 3.7 | 6.7 | 113.6 | 122.1 | 0.9 | 478 | 60 |
| Cholesterol (mg) | 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 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 2.5 | 2.0 | 0.0 | 7 | 1 |
| Cystine (g) | 0.7 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.6 | 0.5 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 23.8 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.6 | n/a | 1.6 | 0.4 | 1.3 | 2.3 | 20.7 | 37.9 | 0.5 | 90 | 11 |
| Folate (mcg) | 625.6 | 0.0 | 0.0 | 0.0 | 0.0 | 8.8 | 0.8 | n/a | 20.3 | 5.5 | 32.0 | 51.4 | 391.7 | 447.1 | 22.4 | 1,605 | 201 |
| Folate, DFE (mcg) | 625.6 | 0.0 | 0.0 | 0.0 | 0.0 | 8.8 | 0.8 | n/a | 20.3 | 5.5 | 32.0 | 51.4 | 391.7 | 447.1 | 22.4 | 1,605 | 201 |
| Folate, food (mcg) | 625.6 | 0.0 | 0.0 | 0.0 | 0.0 | 8.8 | 0.8 | n/a | 20.3 | 5.5 | 32.0 | 51.4 | 391.7 | 447.1 | 22.4 | 1,605 | 201 |
| Folic acid (mcg) | 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 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 0.1 | 0.5 | n/a | n/a | 1.8 | 0.7 | n/a | 2.5 | n/a | n/a | n/a | 6 | 1 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.0 | 0.4 | n/a | n/a | 1.7 | 0.6 | n/a | 2.2 | n/a | n/a | n/a | 5 | 1 |
| Glutamic acid (g) | 6.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.6 | 0.2 | 0.2 | 0.2 | 7.4 | 8.5 | 0.0 | 24 | 3 |
| Glycine (g) | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 2.2 | 0.0 | 7 | 1 |
| Histidine (g) | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 1.5 | 0.0 | 4 | 1 |
| Iron (mg) | 15.5 | 0.0 | 0.3 | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.4 | 0.2 | 0.7 | 0.5 | 14.5 | 15.7 | 0.9 | 49 | 6 |
| Isoleucine (g) | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | 2.7 | 0.0 | 7 | 1 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 2.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 3.5 | 4.3 | 0.0 | 11 | 1 |
| Lysine (g) | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3.3 | 3.5 | 0.0 | 10 | 1 |
| Magnesium (mg) | 669.8 | 0.0 | 0.3 | 0.0 | 2.2 | 2.7 | 0.9 | n/a | 14.9 | 10.1 | 10.0 | 13.4 | 138.2 | 552.7 | 7.4 | 1,423 | 178 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 6.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.2 | 0.1 | 0.1 | 0.1 | 2.7 | 3.2 | 0.0 | 13 | 2 |
| Methionine (g) | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.8 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 5.5 | 0.0 | 0.7 | 52.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.2 | 0.0 | 60 | 7 |
| Niacin (mg) | 5.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | 0.1 | 0.3 | 1.1 | 2.9 | 3.0 | 0.2 | 14 | 2 |
| Pantothenic acid (mg) | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.4 | 0.7 | 1.9 | 0.1 | 6 | 1 |
| Phenylalanine (g) | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 2.4 | 3.0 | 0.0 | 8 | 1 |
| Phosphorus (mg) | 1,553.8 | 0.0 | 0.3 | 0.0 | 3.6 | 3.5 | 0.7 | n/a | 32.4 | 18.7 | 18.5 | 29.1 | 564.5 | 784.5 | 8.5 | 3,018 | 377 |
| Phytosterols | n/a | 0.0 | n/a | 159.0 | 0.0 | n/a | 2.1 | n/a | 9.5 | 10.9 | n/a | n/a | 109.4 | n/a | 0.7 | 292 | 36 |
| Polyunsaturated Fat (g) | 11.2 | 0.0 | 0.1 | 7.6 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.1 | 2.2 | 2.2 | 0.0 | 24 | 3 |
| Potassium (mg) | 1,914.2 | 0.4 | 0.7 | 0.7 | 32.6 | 45.6 | 9.6 | n/a | 320.0 | 114.7 | 138.0 | 235.8 | 1,109.8 | 2,034.8 | 81.5 | 6,038 | 755 |
| Proline (g) | 2.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 2.0 | 2.4 | 0.0 | 7 | 1 |
| Protein (g) | 48.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 1.2 | 0.5 | 0.9 | 1.1 | 47.9 | 52.2 | 0.4 | 153 | 19 |
| Retinol (mcg) | 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 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.5 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 2.4 | 0.0 | 0.1 | 9.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.2 | 0.0 | 14 | 2 |
| Selenium (mcg) | 28.9 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.3 | 0.1 | 15.7 | 17.0 | 0.0 | 62 | 8 |
| Serine (g) | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 2.2 | 2.7 | 0.0 | 7 | 1 |
| Sodium (mg) | 17.0 | 1,744.1 | 61.7 | 1.4 | 2.2 | 0.4 | 0.4 | n/a | 6.8 | 1.6 | 8.0 | 4.5 | 13.4 | 78.7 | 8.2 | 1,948 | 244 |
| Starch (g) | 177.5 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.6 | n/a | 0.0 | n/a | n/a | n/a | 178 | 22 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 7.7 | n/a | n/a | 8 | 1 |
| Sucrose | n/a | n/a | n/a | n/a | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Sugar | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 1.1 | 0.3 | n/a | 3.6 | 1.3 | 1.2 | 4.7 | n/a | n/a | 0.1 | 12 | 2 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 1.0 | 0.6 | 0.0 | 3 | 0 |
| Threonine (g) | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 1.8 | 0.0 | 5 | 1 |
| Tocopherol, alpha (mg) | 8.3 | 0.0 | 0.1 | 10.3 | 0.0 | 0.1 | 0.0 | n/a | 0.7 | 0.0 | 0.3 | 1.8 | n/a | n/a | 0.1 | 22 | 3 |
| Tocopherol, beta (mg) | 0.3 | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 1.2 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 1 | 0 |
| Tocopherol, gamma (mg) | 15.5 | n/a | 0.0 | 0.6 | n/a | n/a | n/a | n/a | 0.2 | 0.0 | n/a | 0.2 | n/a | n/a | 0.1 | 16 | 2 |
| Total Fat (g) | 20.6 | 0.0 | 0.9 | 71.9 | 0.0 | 0.1 | 0.0 | n/a | 0.3 | 0.1 | 0.1 | 0.3 | 4.2 | 3.4 | 0.1 | 102 | 13 |
| Trans-monoenoic Fat | 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 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.6 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.5 | 0.0 | 2 | 0 |
| Tyrosine (g) | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 1.6 | 0.0 | 4 | 0 |
| Valine (g) | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 2.4 | 2.9 | 0.0 | 7 | 1 |
| Vitamin A, IU (IU) | 47.6 | 0.0 | 33.9 | 0.0 | 0.0 | 2.7 | 3.0 | n/a | 1,124.6 | 81.9 | 498.5 | 3,498.9 | 111.4 | 47.6 | 1,238.8 | 6,689 | 836 |
| Vitamin A, RAE (mcg) | 3.4 | 0.0 | 1.7 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 56.7 | 3.9 | 25.0 | 175.4 | 5.8 | 2.1 | 61.9 | 336 | 42 |
| Vitamin B-12 (mcg) | 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 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.3 | 0.8 | 0.6 | 0.0 | 4 | 0 |
| Vitamin C | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 17.1 | 7.7 | n/a | 18.5 | 2.2 | 9.4 | 142.7 | 3.3 | 0.0 | 19.6 | 221 | 28 |
| Vitamin D (IU) | 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 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 45.2 | 0.0 | 6.7 | 0.0 | 41.9 | 40.8 | 4.9 | n/a | 127.6 | 74.3 | 44.9 | 103.0 | 22.6 | 22.4 | 12.9 | 547 | 68 |
| Zinc (mg) | 10.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.2 | 0.2 | 0.3 | 7.5 | 6.9 | 0.2 | 26 | 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.