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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30 ounces (851g) garbanzo beans |
1/3 cup (80g) tahini |
1 cup (108g) panko breadcrumbs |
1 large (50g) eggs |
1/2 cup (78g) frozen chopped spinach |
1/2 cup (50g) green onions |
1/4 cup (4g) cilantro |
2 tablespoons (29g) fresh lemon juice |
2 tablespoons (27g) olive oil |
2 (6g) garlic cloves |
1 teaspoon (2g) ground cumin |
1/2 teaspoon (1g) ground coriander |
1 1/2 teaspoons (9g) kosher salt |
1/2 cup (70g) roasted red peppers |
1/2 cup (75g) feta cheese |
1/4 cup (34g) kalamata olives |
1 to taste (0g) cooking spray |
Total | 1 serving | |
| Alanine (g) | 1.8 | 0.7 | 0.5 | 0.4 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 4 | 1 |
| Alcohol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 4.0 | 2.1 | 0.6 | 0.4 | 0.4 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 8 | 1 |
| Ash (g) | 13.7 | 4.0 | 3.1 | 0.5 | 1.1 | 0.4 | 0.1 | 0.1 | 0.0 | 0.1 | 0.2 | 0.1 | 9.0 | 2.6 | 3.9 | 0.7 | n/a | 40 | 7 |
| Aspartic acid (g) | 5.0 | 1.3 | 0.8 | 0.7 | 0.3 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.6 | 0.0 | n/a | 9 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 272.2 | 335.7 | 197.6 | 28.0 | 100.6 | 36.0 | 2.7 | 1.8 | 0.3 | 10.9 | 19.6 | 6.4 | 2.2 | 28.7 | 369.8 | 29.6 | n/a | 1,442 | 240 |
| Calories | 1,012.2 | 455.5 | 426.6 | 71.5 | 22.6 | 16.0 | 0.9 | 6.5 | 238.7 | 8.9 | 7.9 | 2.7 | 0.0 | 12.6 | 198.0 | 38.6 | n/a | 2,519 | 420 |
| Calories (kj) | 4,227.3 | 1,906.1 | 1,785.2 | 299.5 | 93.6 | 67.5 | 3.8 | 26.8 | 998.7 | 37.4 | 32.9 | 11.2 | 0.0 | 52.5 | 827.3 | 161.6 | n/a | 10,531 | 1,755 |
| Campesterol | n/a | 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 | 0 | 0 |
| Carbohydrates (g) | 192.3 | 20.9 | 77.7 | 0.4 | 3.3 | 3.7 | 0.1 | 2.0 | 0.0 | 2.0 | 0.9 | 0.5 | 0.0 | 2.7 | 3.1 | 2.1 | n/a | 312 | 52 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 186.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 66.8 | 0.0 | n/a | 253 | 42 |
| Copper (mg) | 1.5 | 1.3 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 3 | 1 |
| Cystine (g) | 0.6 | 0.3 | 0.3 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 37.4 | 7.4 | 4.9 | 0.0 | 2.3 | 1.3 | 0.1 | 0.1 | 0.0 | 0.1 | 0.2 | 0.4 | 0.0 | 0.8 | 0.0 | 1.1 | n/a | 56 | 9 |
| Folate (mcg) | 569.9 | 78.3 | 115.6 | 23.5 | 113.1 | 32.0 | 2.5 | 5.9 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 11.2 | 24.0 | 0.0 | n/a | 976 | 163 |
| Folate, DFE (mcg) | 569.9 | 78.3 | 177.1 | 23.5 | 113.1 | 32.0 | 2.5 | 5.9 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 11.2 | 24.0 | 0.0 | n/a | 1,038 | 173 |
| Folate, food (mcg) | 569.9 | 78.3 | 27.0 | 23.5 | 113.1 | 32.0 | 2.5 | 5.9 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 11.2 | 24.0 | 0.0 | n/a | 888 | 148 |
| Folic acid (mcg) | 0.0 | 0.0 | 88.6 | 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 | n/a | 89 | 15 |
| Fructose | n/a | n/a | 2.7 | 0.0 | 0.1 | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| 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 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 2.0 | 0.2 | 0.2 | n/a | n/a | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Glutamic acid (g) | 7.4 | 3.2 | 4.5 | 0.8 | 0.4 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 1.8 | 0.0 | n/a | 18 | 3 |
| Glycine (g) | 1.8 | 1.0 | 0.5 | 0.2 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 4 | 1 |
| Histidine (g) | 1.2 | 0.4 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 2 | 0 |
| Iron (mg) | 11.5 | 2.0 | 5.2 | 0.9 | 1.5 | 0.7 | 0.1 | 0.0 | 0.2 | 0.1 | 1.4 | 0.1 | 0.0 | 0.6 | 0.5 | 1.1 | n/a | 26 | 4 |
| Isoleucine (g) | 1.8 | 0.6 | 0.6 | 0.3 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.6 | 0.0 | n/a | 4 | 1 |
| 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 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 3.0 | 1.1 | 1.0 | 0.5 | 0.2 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.0 | 0.0 | n/a | 7 | 1 |
| Lysine (g) | 2.8 | 0.5 | 0.5 | 0.5 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.9 | 0.0 | n/a | 5 | 1 |
| Magnesium (mg) | 246.7 | 76.7 | 46.4 | 6.0 | 58.5 | 10.0 | 1.0 | 1.8 | 0.0 | 1.5 | 7.7 | 3.0 | 0.1 | 7.7 | 14.3 | 1.3 | n/a | 483 | 80 |
| Maltose | n/a | n/a | 2.1 | 0.0 | 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 | 2 | 0 |
| Manganese (mg) | 5.1 | 1.2 | 1.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 8 | 1 |
| Methionine (g) | 0.6 | 0.5 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 2.2 | 14.5 | 1.1 | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 19.7 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 3.5 | 2.7 | n/a | 46 | 8 |
| Niacin (mg) | 1.2 | 4.7 | 7.2 | 0.0 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.7 | 0.0 | n/a | 15 | 3 |
| Pantothenic acid (mg) | 2.5 | 0.6 | 0.6 | 0.8 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.7 | 0.0 | n/a | 5 | 1 |
| Phenylalanine (g) | 2.3 | 0.8 | 0.7 | 0.3 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 5 | 1 |
| Phosphorus (mg) | 765.5 | 601.0 | 178.2 | 99.0 | 38.2 | 18.5 | 1.9 | 2.4 | 0.0 | 9.2 | 10.5 | 3.7 | 0.0 | 14.0 | 252.8 | 1.0 | n/a | 1,996 | 333 |
| Phytosterols | n/a | n/a | 8.6 | n/a | n/a | n/a | 0.2 | n/a | 59.7 | n/a | 1.4 | 0.4 | 0.0 | n/a | n/a | n/a | n/a | 70 | 12 |
| Polyunsaturated Fat (g) | 4.3 | 16.8 | 2.2 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2.8 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.4 | 0.3 | n/a | 28 | 5 |
| Potassium (mg) | 1,463.0 | 330.9 | 211.7 | 69.0 | 269.9 | 138.0 | 20.8 | 30.4 | 0.3 | 24.1 | 37.5 | 11.4 | 0.7 | 102.2 | 46.5 | 2.7 | n/a | 2,759 | 460 |
| Proline (g) | 1.7 | 0.6 | 1.5 | 0.3 | 0.2 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.0 | 0.0 | n/a | 5 | 1 |
| Protein (g) | 42.1 | 14.2 | 14.4 | 6.3 | 2.8 | 0.9 | 0.1 | 0.1 | 0.0 | 0.4 | 0.4 | 0.1 | 0.0 | 0.6 | 10.7 | 0.3 | n/a | 93 | 16 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 80.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 93.8 | 0.0 | n/a | 174 | 29 |
| Riboflavin (mg) | 0.3 | 0.4 | 0.4 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | 2 | 0 |
| Saturated Fat (g) | 1.0 | 5.4 | 1.3 | 1.6 | 0.0 | 0.0 | 0.0 | 0.0 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11.2 | 0.5 | n/a | 25 | 4 |
| Selenium (mcg) | 23.8 | n/a | 27.2 | 15.4 | 4.7 | 0.3 | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | 0.2 | 0.0 | 0.2 | 11.3 | 0.3 | n/a | 84 | 14 |
| Serine (g) | 2.1 | 0.8 | 0.7 | 0.5 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.9 | 0.0 | n/a | 5 | 1 |
| Sodium (mg) | 2,543.2 | 59.1 | 790.6 | 71.0 | 57.7 | 8.0 | 1.8 | 0.3 | 0.5 | 1.0 | 3.5 | 0.3 | 3,488.2 | 958.3 | 837.0 | 247.0 | n/a | 9,068 | 1,511 |
| Starch | n/a | n/a | 64.4 | 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 | 64 | 11 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sugar | n/a | n/a | 6.7 | 0.2 | 0.5 | 1.2 | 0.0 | 0.7 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 3.1 | 0.0 | n/a | 13 | 2 |
| Theobromine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.2 | 1.0 | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 3 | 0 |
| Threonine (g) | 1.6 | 0.6 | 0.5 | 0.3 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 4 | 1 |
| Tocopherol, alpha | n/a | n/a | 0.1 | 0.5 | 2.3 | 0.3 | 0.1 | 0.0 | 3.9 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.1 | 0.6 | n/a | 8 | 1 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 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 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | 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 | 0.8 | 0.3 | 0.1 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Total Fat (g) | 9.7 | 38.4 | 5.7 | 4.8 | 0.4 | 0.1 | 0.0 | 0.1 | 27.0 | 0.0 | 0.5 | 0.2 | 0.0 | 0.2 | 16.0 | 3.6 | n/a | 107 | 18 |
| Trans-monoenoic Fat | n/a | n/a | 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 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 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 | n/a | 0 | 0 |
| Tryptophan (g) | 0.4 | 0.3 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 1.0 | 0.6 | 0.4 | 0.2 | 0.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 3 | 1 |
| Valine (g) | 1.8 | 0.8 | 0.6 | 0.4 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.8 | 0.0 | n/a | 5 | 1 |
| Vitamin A, IU (IU) | 178.6 | 53.5 | 0.0 | 270.0 | 9,146.3 | 498.5 | 269.9 | 1.8 | 0.0 | 0.5 | 26.7 | 0.0 | 0.0 | 364.0 | 316.5 | 135.4 | n/a | 11,262 | 1,877 |
| Vitamin A, RAE (mcg) | 8.5 | 2.4 | 0.0 | 80.0 | 457.1 | 25.0 | 13.5 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | 0.0 | 18.2 | 93.8 | 6.7 | n/a | 706 | 118 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.0 | n/a | 2 | 0 |
| Vitamin B-6 (mg) | 4.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.0 | n/a | 5 | 1 |
| Vitamin C (mg) | 32.3 | 0.0 | 0.0 | 0.0 | 4.3 | 9.4 | 1.1 | 11.4 | 0.0 | 1.9 | 0.2 | 0.2 | 0.0 | 32.6 | 0.0 | 0.3 | n/a | 94 | 16 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 41.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 12.0 | 0.0 | n/a | 53 | 9 |
| Water (g) | 592.8 | 2.4 | 7.0 | 38.1 | 70.3 | 44.9 | 3.7 | 27.2 | 0.0 | 3.5 | 0.2 | 0.1 | 0.0 | 63.9 | 41.4 | 26.9 | n/a | 922 | 154 |
| Zinc (mg) | 9.0 | 3.7 | 1.6 | 0.6 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 2.2 | 0.1 | n/a | 18 | 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.