← All easy meals Adapt an ingredient Choose a version to preview its ingredients, steps and nutrient amounts. Each version changes one ingredient.
No authored ingredient swap for this meal yet. Choose another meal →
What you need Amounts for 1 serving. Weigh the prepared ingredient described below.
Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.
Diet and ingredient checks Diet: vegetarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.
Contains: Milk, Cereals containing gluten
Product labels need checking for: Soy, Sesame, Lupin, Eggs, Tree nuts.
These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.
About the 14 listed allergens A look at the nutrients Per serving Whole batch (1)
Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.
Dietary fibre 14.57 g
Total sugars 12.26 g
Carbohydrate (by difference) 77.14 g
Energy 467.7 kcal
Vitamins, minerals and other values Starch 29.28 g Known subtotal · 2 ingredient values missing
Fructose 2.93 g Known subtotal · 1 ingredient value missing
Glucose 1.7 g Known subtotal · 1 ingredient value missing
Fluoride 0.91 µg Known subtotal · 4 ingredient values missing ALA 0.14 g Known subtotal · 2 ingredient values missing Food records, image rights & review status Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.
USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.
Canned chickpeas, drained and rinsed — FDC 173801 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water Plain nonfat Greek yogurt — FDC 170894 Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) Lemon juice, freshly squeezed — FDC 167747 Lemon juice, raw Cucumber, skin on — FDC 168409 Cucumber, with peel, raw Wholemeal bread (vegan-labelled) — FDC 172688 Bread, whole-wheat, commercially prepared USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA
From your plate to the atlas Learn from this meal Follow a nutrient from an ingredient into the story of what it does in the body.
Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.
Keep exploring 