← All easy meals Ingredients Steps Nutrients 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: vegan. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.
Contains: None of the 14 listed allergens identified in the specified ingredients.
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 One useful shortcut Small, even vegetable pieces make each spoonful easier to eat and distribute the dressing.
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.
Vitamins, minerals and other values Isoleucine 0.65 g Known subtotal · 1 ingredient value missing Leucine 1.1 g Known subtotal · 1 ingredient value missing Lysine 0.99 g Known subtotal · 1 ingredient value missing Cystine 0.22 g Known subtotal · 1 ingredient value missing Valine 0.69 g Known subtotal · 1 ingredient value missing Arginine 1.4 g Known subtotal · 1 ingredient value missing Histidine 0.45 g Known subtotal · 1 ingredient value missing Serine 0.75 g Known subtotal · 1 ingredient value missing Tryptophan 0.18 g Known subtotal · 1 ingredient value missing Threonine 0.57 g Known subtotal · 1 ingredient value missing Methionine 0.27 g Known subtotal · 1 ingredient value missing Tyrosine 0.37 g Known subtotal · 1 ingredient value missing Alanine 0.7 g Known subtotal · 1 ingredient value missing Glycine 0.73 g Known subtotal · 1 ingredient value missing Proline 0.76 g Known subtotal · 1 ingredient value missing Sucrose 0.09 g Known subtotal · 4 ingredient values missing Glucose 2 g Known subtotal · 4 ingredient values missing Maltose <0.01 g Known subtotal · 4 ingredient values missing Fructose 2.2 g Known subtotal · 4 ingredient values missing Lactose 0 g Known subtotal · 4 ingredient values missing ALA <0.01 g Known subtotal · 6 ingredient values missing Fluoride 3.34 µg Known subtotal · 5 ingredient values missing Starch 27.1 g Known subtotal · 3 ingredient values missing Shop for this meal 1 serving, using your selected units. Checkmarks above last for this visit. Add the meal to My Plan for a saved shopping list.
Build a week & combine your list → 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.
Plain cooked quinoa — FDC 168917 Quinoa, cooked Canned chickpeas, drained and rinsed — FDC 173801 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water Cucumber, skin on — FDC 168409 Cucumber, with peel, raw Tomato — FDC 170457 Tomatoes, red, ripe, raw, year round average Fresh parsley — FDC 170416 Parsley, fresh Lemon juice, freshly squeezed — FDC 167747 Lemon juice, raw Olive oil — FDC 171413 Oil, olive, salad or cooking 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 