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Using Canned chickpeas, drained and rinsed. Use drained canned chickpeas. This version has yogurt, so it is vegetarian rather than vegan.
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
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 Use drained canned chickpeas. This version has yogurt, so it is vegetarian rather than vegan.
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 8.53 g
Total sugars 11.33 g
Carbohydrate (by difference) 41.66 g
Energy 242.8 kcal
Vitamins, minerals and other values Retinol 0.4 µg Known subtotal · 1 ingredient value missing Starch 0.83 g Known subtotal · 3 ingredient values missing
Fructose 1.15 g Known subtotal · 1 ingredient value missing
Vitamin B-6 0.19 mg Known subtotal · 1 ingredient value missing Selenium 7.29 µg Known subtotal · 1 ingredient value missing Glucose 1.12 g Known subtotal · 1 ingredient value missing
Fluoride 1.3 µg Known subtotal · 4 ingredient values missing ALA <0.01 g Known subtotal · 3 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 Canned sweetcorn, drained and rinsed — FDC 168397 Corn, sweet, yellow, canned, drained solids, rinsed with tap water Cucumber, skin on — FDC 168409 Cucumber, with peel, raw 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 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.
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