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Quinoa and Garbanzo Salad

Category:

Serving Size : 4 oz (113 g)
Quinoa, Dry
1
cup
625.6
170.0 g
Garbanzo Beans, Cooked from Dried
1.50
cup, whole pieces
403.4
246.0 g
Lettuce, Spring Mix, Mesclun
6
oz
35.7
170.1 g
Cilantro, Leaves, Raw
8
g
1.8
8.0 g
Feta Cheese
1/4
cup
162.6
61.4 g
Zucchini, Raw
6
oz
28.9
170.1 g
Olivio, Extra Virgin Olive Oil
1/4
cup
477.4
54.0 g
Lemon Juice, Raw
1
each – juice from one lemon
10.6
48.0 g
Tahini
2
tbsp
178.5
30.0 g
Garlic, Fresh
1
clove
4.5
3.0 g
Salt, Himalayan Pink
2
dash
0.0
0.7 g
Black Pepper, Ground
1
dash
0.3
0.1 g
Vitamins
Amount
% DV
B1 (Thiamine)
0.18
mg
15.3%
B2 (Riboflavin)
0.20
mg
15.4%
B3 (Niacin)
0.91
mg
5.7%
B5 (Pantothenic Acid)
0.46
mg
9.2%
B6 (Pyridoxine)
0.23
mg
13.7%
B12 (Cobalamin)
0.12
µg
5.1%
Biotin
µg
-%
Choline
30.94
mg
5.6%
Folate
120.40
µg
30.1%
Vitamin A
2987.93
IU
99.7%
    Alpha-carotene
0.34
µg
    Beta-carotene
1245.26
µg
    Beta-cryptoxanthin
2.34
µg
    Lutein+Zeaxanthin
1524.09
µg
    Lycopene
<0.01
µg
    Retinol
9.05
µg
    Retinol Activity Equivalent
101.80
µg
Vitamin C
9.55
mg
10.6%
Vitamin D
1.16
IU
0.1%
Vitamin E
1.80
mg
12.0%
    Beta Tocopherol
0.03
mg
    Delta Tocopherol
0.07
mg
    Gamma Tocopherol
1.94
mg
Vitamin K
59.16
µg
49.3%
Lipids
Amount
% DV
Fat
11.95
g
15.3%
    Monounsaturated
6.20
g
    Polyunsaturated
2.59
g
        Omega-3
0.17
g
        Omega-6
2.39
g
    Saturated
2.36
g
11.8%
    Trans-Fats
0.11
g
Cholesterol
6.44
mg
0.5%
Phytosterol
1.81
mg
Minerals
Amount
% DV
Calcium
94.12
mg
7.2%
Chromium
µg
-%
Copper
0.32
mg
35.7%
Fluoride
µg
Iodine
µg
-%
Iron
2.52
mg
14.0%
Magnesium
69.19
mg
16.5%
Manganese
0.89
mg
38.7%
Molybdenum
µg
-%
Phosphorus
207.79
mg
16.6%
Potassium
351.08
mg
7.5%
Selenium
5.31
µg
9.6%
Sodium
131.34
mg
5.7%
Zinc
1.62
mg
14.7%

 

Protein
Amount
% DV
Protein
7.72
g
    Alanine
0.33
g
    Arginine
0.61
g
    Aspartic acid
0.70
g
    Cystine
0.10
g
    Glutamic acid
1.19
g
    Glycine
0.32
g
    Histidine
0.21
g
    Hydroxyproline
g
    Isoleucine
0.32
g
    Leucine
0.53
g
    Lysine
0.46
g
    Methionine
0.15
g
    Phenylalanine
0.36
g
    Proline
0.41
g
    Serine
0.38
g
    Threonine
0.27
g
    Tryptophan
0.09
g
    Tyrosine
0.21
g
    Valine
0.36
g

Quinoa, Chickpeas, Veggies and Feta, tossed in a Lemon Tahini dressing.

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