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 cup (149g) grape tomatoes |
1/2 cup (75g) green peppers |
1/2 cup (80g) red onions |
1/4 cup (15g) fresh parsley |
15 1/2 ounces (439g) red kidney beans |
15 ounces (425g) garbanzo beans |
14 ounces (397g) artichoke hearts |
1/4 cup (38g) feta cheese |
2 tablespoons (29g) fresh lemon juice |
1 tablespoon (14g) extra virgin olive oil |
1 tablespoon (16g) balsamic vinegar |
1 1/2 teaspoons (8g) spicy brown mustard |
1/2 teaspoon (0g) dried basil |
1/2 teaspoon (1g) dried oregano |
1/2 teaspoon (1g) dried thyme |
1 (3g) garlic cloves |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.9 | n/a | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 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 | 0.0 | 0.1 | 0.0 | 2.4 | 2.0 | n/a | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 5 | 0 |
| Ash (g) | 0.7 | 0.3 | 0.3 | 0.3 | 4.8 | 6.8 | 2.9 | 2.0 | 0.1 | 0.0 | 0.1 | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 19 | 2 |
| Aspartic acid (g) | 0.2 | 0.2 | 0.1 | 0.0 | 4.6 | 2.5 | n/a | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 8 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 14.9 | 7.5 | 18.4 | 20.7 | 123.0 | 136.1 | 83.4 | 184.9 | 1.8 | 0.1 | 4.3 | 4.4 | 7.8 | 8.0 | 13.2 | 5.4 | 634 | 63 |
| Calories | 26.8 | 14.9 | 32.0 | 5.4 | 558.1 | 506.1 | 210.4 | 99.0 | 6.5 | 119.3 | 14.1 | 5.0 | 0.8 | 1.3 | 1.9 | 4.5 | 1,606 | 161 |
| Calories (kj) | 110.3 | 62.6 | 132.8 | 22.7 | 2,337.9 | 2,113.6 | 873.2 | 413.6 | 26.8 | 499.4 | 59.0 | 20.9 | 3.4 | 5.5 | 8.1 | 18.7 | 6,709 | 671 |
| Carbohydrates (g) | 5.8 | 3.5 | 7.5 | 0.9 | 100.2 | 96.2 | 47.4 | 1.5 | 2.0 | 0.0 | 2.7 | 0.4 | 0.2 | 0.3 | 0.4 | 1.0 | 270 | 27 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 33.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 33 | 3 |
| Copper (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 1.1 | 0.7 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 1.8 | 1.3 | 1.4 | 0.5 | 32.5 | 18.7 | 34.1 | 0.0 | 0.1 | 0.0 | n/a | 0.2 | 0.1 | 0.2 | 0.3 | 0.1 | 91 | 9 |
| Folate (mcg) | 22.4 | 7.5 | 15.2 | 22.8 | 571.3 | 284.9 | 353.3 | 12.0 | 5.9 | 0.0 | n/a | 0.5 | 1.1 | 1.2 | 1.9 | 0.1 | 1,300 | 130 |
| Folate, DFE (mcg) | 22.4 | 7.5 | 15.2 | 22.8 | 571.3 | 284.9 | 353.3 | 12.0 | 5.9 | 0.0 | n/a | 0.5 | 1.1 | 1.2 | 1.9 | 0.1 | 1,300 | 130 |
| Folate, food (mcg) | 22.4 | 7.5 | 15.2 | 22.8 | 571.3 | 284.9 | 353.3 | 12.0 | 5.9 | 0.0 | n/a | 0.5 | 1.1 | 1.2 | 1.9 | 0.1 | 1,300 | 130 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose (g) | 2.0 | 0.8 | 1.0 | n/a | n/a | n/a | 0.1 | n/a | 0.3 | n/a | 1.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 6 | 1 |
| Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 1.9 | 0.9 | 1.6 | n/a | n/a | n/a | 1.0 | n/a | 0.3 | n/a | 1.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 7 | 1 |
| Glutamic acid (g) | 0.6 | 0.1 | 0.2 | 0.0 | 5.8 | 3.7 | n/a | 0.9 | n/a | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 12 | 1 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.9 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.6 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
| Hydroxyproline | 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 | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.4 | 0.3 | 0.2 | 0.9 | 12.9 | 5.7 | 2.4 | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.2 | 0.9 | 0.1 | 25 | 2 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 0.9 | n/a | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 3.0 | 1.5 | n/a | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 2.6 | 1.4 | n/a | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 0 |
| Magnesium (mg) | 16.4 | 7.5 | 8.0 | 7.5 | 197.8 | 123.3 | 166.7 | 7.1 | 1.8 | 0.0 | 1.9 | 3.7 | 2.5 | 1.4 | 1.5 | 0.8 | 548 | 55 |
| Maltose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.2 | 0.1 | 0.1 | 0.0 | 2.1 | 2.6 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 6 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.3 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1.1 | 0.0 | 1.7 | 0.0 | 9.8 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 13 | 1 |
| Niacin (mg) | 0.9 | 0.4 | 0.1 | 0.2 | 2.5 | 0.6 | 4.4 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 10 | 1 |
| Pantothenic acid (mg) | 0.1 | 0.1 | 0.1 | 0.1 | 1.0 | 1.3 | 1.0 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4 | 0 |
| Phenylalanine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 2.1 | 1.1 | n/a | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4 | 0 |
| Phosphorus (mg) | 35.8 | 14.9 | 23.2 | 8.7 | 624.0 | 382.8 | 289.8 | 126.4 | 2.4 | 0.0 | 3.0 | 8.0 | 1.0 | 0.7 | 1.4 | 4.6 | 1,527 | 153 |
| Phytosterols (mg) | 10.4 | 6.7 | 12.0 | 0.8 | n/a | n/a | n/a | n/a | n/a | 29.8 | n/a | n/a | 0.4 | 1.0 | 1.1 | n/a | 62 | 6 |
| Polyunsaturated Fat (g) | 0.1 | 0.0 | 0.0 | 0.0 | 1.2 | 2.2 | 0.6 | 0.2 | 0.0 | 1.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Potassium (mg) | 353.1 | 130.4 | 116.8 | 83.1 | 1,771.0 | 731.5 | 1,135.2 | 23.3 | 30.4 | 0.1 | 17.9 | 10.4 | 9.2 | 6.3 | 5.7 | 12.0 | 4,436 | 444 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.9 | n/a | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 3 | 0 |
| Protein (g) | 1.3 | 0.6 | 0.9 | 0.4 | 38.1 | 21.1 | 11.5 | 5.3 | 0.1 | 0.0 | 0.1 | 0.3 | 0.1 | 0.0 | 0.1 | 0.2 | 80 | 8 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 46.9 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 47 | 5 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.4 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.5 | 0.3 | 5.6 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9 | 1 |
| Selenium (mcg) | 0.0 | 0.0 | 0.4 | 0.0 | 5.3 | 11.9 | 0.8 | 5.6 | 0.0 | 0.0 | n/a | 2.5 | 0.0 | 0.0 | 0.0 | 0.4 | 27 | 3 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | 1.1 | n/a | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 4 | 0 |
| Sodium (mg) | 7.5 | 2.2 | 3.2 | 8.4 | 8.8 | 1,271.6 | 238.2 | 418.5 | 0.3 | 0.3 | 3.7 | 85.1 | 0.3 | 0.1 | 0.4 | 0.5 | 2,049 | 205 |
| Starch (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 0.0 | 0.1 | 0.8 | n/a | n/a | n/a | 2.9 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 4 | 0 |
| Sugar (g) | 3.9 | 1.8 | 3.4 | 0.1 | 1.4 | n/a | 3.9 | 1.5 | 0.7 | 0.0 | 2.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 19 | 2 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.8 | n/a | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Tocopherol, alpha (mg) | 0.8 | 0.3 | 0.0 | 0.1 | 0.1 | n/a | 0.8 | 0.1 | 0.0 | 1.9 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 4 | 0 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.2 | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
| Total Fat (g) | 0.3 | 0.1 | 0.1 | 0.1 | 2.2 | 4.8 | 1.3 | 8.0 | 0.1 | 13.5 | 0.0 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 31 | 3 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.5 | n/a | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 0.9 | n/a | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Vitamin A, IU (IU) | 1,241.2 | 275.7 | 1.6 | 1,263.6 | 0.0 | 89.3 | 51.6 | 158.3 | 1.8 | 0.0 | 0.0 | 5.3 | 2.6 | 8.5 | 26.6 | 0.3 | 3,126 | 313 |
| Vitamin A, RAE (mcg) | 62.6 | 13.4 | 0.0 | 63.2 | 0.0 | 4.3 | 4.0 | 46.9 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.4 | 1.3 | 0.0 | 196 | 20 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.2 | 0.1 | 0.0 | 0.5 | 2.0 | 0.3 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Vitamin C (mg) | 20.4 | 59.9 | 5.9 | 20.0 | 5.3 | 16.2 | 29.4 | 0.0 | 11.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.9 | 170 | 17 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Water (g) | 140.8 | 69.9 | 71.3 | 13.2 | 294.2 | 296.4 | 333.7 | 20.7 | 27.2 | 0.0 | 12.2 | 6.2 | 0.0 | 0.0 | 0.1 | 1.8 | 1,288 | 129 |
| Zinc (mg) | 0.3 | 0.1 | 0.1 | 0.2 | 4.7 | 4.5 | 1.6 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 13 | 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.