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 medium (110g) onions |
1 tablespoon (14g) olive oil |
2 (6g) garlic cloves |
28 ounces (794g) diced tomatoes |
15 ounces (425g) garbanzo beans |
14 1/2 ounces (411g) vegetable broth |
2 tablespoons (32g) tomato paste |
1/2 teaspoon (1g) dried rosemary |
2 teaspoons (2g) dried oregano |
1 teaspoon (1g) all purpose Greek seasoning |
1/4 teaspoon (2g) salt |
1/4 teaspoon (1g) pepper |
6 ounces (170g) Baby Spinach |
2 tablespoons (8g) fresh parsley |
1 to taste (150g) feta cheese |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.9 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 1 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.1 | 0.0 | 0.0 | 0.2 | 2.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 3 | 1 |
| Ash (g) | 0.4 | 0.0 | 0.1 | 4.0 | 6.8 | n/a | 0.9 | 0.0 | 0.2 | 0.1 | 1.5 | 0.0 | 2.9 | 0.2 | n/a | 17 | 4 |
| Aspartic acid (g) | 0.1 | 0.0 | 0.0 | 1.1 | 2.5 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 4 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 25.3 | 0.1 | 10.9 | 79.4 | 136.1 | n/a | 11.6 | 7.1 | 31.9 | 16.0 | 0.4 | 2.5 | 168.7 | 10.5 | n/a | 500 | 125 |
| Calories | 44.0 | 119.3 | 8.9 | 142.9 | 506.1 | n/a | 26.3 | 1.8 | 5.3 | 2.7 | 0.0 | 1.4 | 39.2 | 2.7 | n/a | 901 | 225 |
| Calories (kj) | 182.6 | 499.4 | 37.4 | 587.4 | 2,113.6 | n/a | 110.1 | 7.7 | 22.1 | 11.1 | 0.0 | 6.0 | 165.3 | 11.5 | n/a | 3,754 | 939 |
| Carbohydrates (g) | 10.3 | 0.0 | 2.0 | 30.9 | 96.2 | n/a | 6.1 | 0.4 | 1.4 | 0.7 | 0.0 | 0.4 | 6.2 | 0.5 | n/a | 155 | 39 |
| Cholesterol (mg) | 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 | n/a | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.5 | 0.7 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0 | 0 |
| Dietary Fiber (g) | 1.9 | 0.0 | 0.1 | 9.5 | 18.7 | n/a | 1.3 | 0.2 | 0.9 | 0.4 | 0.0 | 0.1 | 3.7 | 0.3 | n/a | 37 | 9 |
| Folate (mcg) | 20.9 | 0.0 | 0.2 | 119.1 | 284.9 | n/a | 3.9 | 1.7 | 4.7 | 2.4 | 0.0 | 0.1 | 330.6 | 11.6 | n/a | 780 | 195 |
| Folate, DFE (mcg) | 20.9 | 0.0 | 0.2 | 119.1 | 284.9 | n/a | 3.9 | 1.7 | 4.7 | 2.4 | 0.0 | 0.1 | 330.6 | 11.6 | n/a | 780 | 195 |
| Folate, food (mcg) | 20.9 | 0.0 | 0.2 | 119.1 | 284.9 | n/a | 3.9 | 1.7 | 4.7 | 2.4 | 0.0 | 0.1 | 330.6 | 11.6 | n/a | 780 | 195 |
| Folic acid (mcg) | 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 | n/a | 0 | 0 |
| Fructose (g) | 1.4 | n/a | n/a | 10.9 | n/a | n/a | 1.9 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | 14 | 4 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 2.2 | n/a | n/a | 9.9 | n/a | n/a | 1.8 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.2 | n/a | n/a | 14 | 4 |
| Glutamic acid (g) | 0.3 | 0.0 | 0.0 | 3.4 | 3.7 | n/a | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | 9 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.9 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 1 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.2 | 0.1 | 0.1 | 2.1 | 5.7 | n/a | 1.0 | 0.2 | 0.7 | 0.4 | 0.0 | 0.1 | 4.6 | 0.5 | n/a | 16 | 4 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 1 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 1.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 2 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 1.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 2 | 1 |
| Magnesium (mg) | 11.0 | 0.0 | 1.5 | 87.3 | 123.3 | n/a | 13.5 | 1.2 | 5.4 | 2.7 | 0.0 | 1.0 | 134.6 | 3.8 | n/a | 385 | 96 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 0.0 | 0.1 | 0.9 | 2.6 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 1.5 | 0.0 | n/a | 6 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0 | 0 |
| Monounsaturated Fat (g) | 0.0 | 9.8 | 0.0 | 0.2 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 11 | 3 |
| Niacin (mg) | 0.1 | 0.0 | 0.0 | 4.7 | 0.6 | n/a | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.2 | 0.1 | n/a | 8 | 2 |
| Pantothenic acid (mg) | 0.1 | 0.0 | 0.0 | 0.7 | 1.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 2 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 1.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 2 | 0 |
| Phosphorus (mg) | 31.9 | 0.0 | 9.2 | 190.5 | 382.8 | n/a | 26.6 | 0.4 | 3.0 | 1.5 | 0.0 | 0.9 | 83.5 | 4.4 | n/a | 735 | 184 |
| Phytosterols (mg) | 16.5 | 29.8 | n/a | 55.6 | n/a | n/a | n/a | 0.3 | 4.1 | 2.0 | 0.0 | 0.5 | 15.3 | 0.4 | n/a | 125 | 31 |
| Polyunsaturated Fat (g) | 0.0 | 1.4 | 0.0 | 0.7 | 2.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 5 | 1 |
| Potassium (mg) | 160.6 | 0.1 | 24.1 | 1,881.3 | 731.5 | n/a | 325.6 | 5.3 | 25.2 | 12.6 | 0.1 | 7.6 | 950.8 | 42.1 | n/a | 4,167 | 1,042 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 1 | 0 |
| Protein (g) | 1.2 | 0.0 | 0.4 | 7.0 | 21.1 | n/a | 1.4 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 4.9 | 0.2 | n/a | 36 | 9 |
| Retinol (mcg) | 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 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 1 | 0 |
| Saturated Fat (g) | 0.0 | 1.9 | 0.0 | 0.2 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 3 | 1 |
| Selenium (mcg) | 0.6 | 0.0 | 0.9 | 0.0 | 11.9 | n/a | 1.7 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | n/a | 17 | 4 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 1.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 2 | 0 |
| Sodium (mg) | 4.4 | 0.3 | 1.0 | 39.7 | 1,271.6 | n/a | 253.7 | 0.3 | 0.5 | 0.3 | 581.4 | 0.1 | 134.6 | 4.3 | n/a | 2,292 | 573 |
| Starch (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 1.1 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 1 | 0 |
| Sugar (g) | 4.7 | 0.0 | 0.1 | 20.9 | n/a | n/a | 3.9 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | n/a | 30 | 8 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.8 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 1.9 | 0.0 | 4.3 | n/a | n/a | 1.4 | n/a | 0.4 | 0.2 | 0.0 | 0.0 | 3.5 | 0.1 | n/a | 12 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.1 | n/a | 1.0 | n/a | n/a | 0.2 | n/a | 0.5 | 0.2 | n/a | 0.0 | 0.3 | 0.0 | n/a | 2 | 1 |
| Total Fat (g) | 0.1 | 13.5 | 0.0 | 1.6 | 4.8 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | n/a | 21 | 5 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 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 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 1 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 1 | 0 |
| Vitamin A, IU (IU) | 2.2 | 0.0 | 0.5 | 6,612.2 | 89.3 | n/a | 489.6 | 17.3 | 34.0 | 17.0 | 0.0 | 3.1 | 15,978.4 | 640.2 | n/a | 23,884 | 5,971 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 333.4 | 4.3 | n/a | 24.4 | 0.9 | 1.7 | 0.9 | 0.0 | 0.2 | 799.2 | 32.0 | n/a | 1,197 | 299 |
| Vitamin B-12 (mcg) | 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 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | 0.1 | 0.6 | 2.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 3 | 1 |
| Vitamin C (mg) | 8.1 | 0.0 | 1.9 | 108.7 | 16.2 | n/a | 7.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 47.9 | 10.1 | n/a | 200 | 50 |
| Vitamin D (IU) | 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 | n/a | 0 | 0 |
| Water (g) | 98.0 | 0.0 | 3.5 | 750.3 | 296.4 | n/a | 23.6 | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 155.7 | 6.7 | n/a | 1,335 | 334 |
| Zinc (mg) | 0.2 | 0.0 | 0.1 | 1.3 | 4.5 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | n/a | 7 | 2 |
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.