Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
{Makes about 8 cups for 5-6 main dish servings or 16 side dish servings}
½ to 3/4 cup Golden Balsamic Vinaigrette {1/2 cup extra virgin olive oil plus ¼ cup golden balsamic vinegar}
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.
Amount Per Serving
1 servings in recipe 		quinoa
170.0g 		water
355.5g 		onion
198.74g 		peas
134.0g 		spinach
43.2g 		pine nuts
51.98g 		feta cheese
150.0g 		Total Per Serving Total for Recipe
Protein (g) 24.0 0.0 1.59 6.99 1.24 7.12 21.32 62.25 62.25
Total Fat (g) 10.32 0.0 0.16 0.54 0.17 35.54 31.92 78.64 78.64
Carbohydrates (g) 109.07 0.0 15.0 18.25 1.57 6.8 6.14 156.83 156.83
Ash (g) 4.05 0.36 0.68 1.05 0.74 1.35 7.8 16.01 16.01
Calories (kcal) 625.6 0.0 63.595 103.18 9.936 349.792 396.0 1548.103 1548.103
Starch (g) 88.77 n/a 0.0 5.59 n/a 0.74 n/a 95.11 95.11
Sucrose (g) n/a n/a 1.43 6.16 0.03 1.79 n/a 9.42 9.42
Glucose (dextrose) (g) n/a n/a 4.49 0.11 0.05 0.04 n/a 4.68 4.68
Fructose (g) n/a n/a 4.01 0.34 0.06 0.04 n/a 4.45 4.45
Lactose (g) n/a n/a 0.04 0.0 0.0 0.0 n/a 0.04 0.04
Maltose (g) n/a n/a 0.0 0.11 0.0 0.0 n/a 0.11 0.11
Alcohol (g) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 22.58 355.14 181.33 107.17 39.48 1.19 82.83 789.72 789.72
Caffeine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) n/a 0.0 9.98 6.7 0.18 1.87 6.14 24.86 24.86
Galactose (g) n/a n/a 0.0 0.0 0.04 0.0 n/a 0.04 0.04
Dietary Fiber (g) 11.9 0.0 1.8 6.0 1.0 1.9 0.0 22.6 22.6
Calcium (mg) 79.9 10.665 39.747 29.48 42.768 8.316 739.5 950.376 950.376
Iron (mg) 7.77 0.0 0.52 2.05 1.17 2.87 0.98 15.36 15.36
Magnesium (mg) 334.9 3.555 17.886 34.84 34.128 130.457 28.5 584.266 584.266
Phosphorus (mg) 776.9 0.0 53.659 109.88 21.168 298.856 505.5 1765.963 1765.963
Potassium (mg) 957.1 0.0 236.495 205.02 241.056 310.291 93.0 2042.962 2042.962
Sodium (mg) 8.5 14.22 15.899 144.72 34.128 1.04 1674.0 1892.506 1892.506
Zinc (mg) 5.27 0.04 0.26 1.1 0.23 3.35 4.32 14.56 14.56
Copper (mg) 1.003 0.036 0.119 0.161 0.056 0.686 0.045 2.106 2.106
Manganese (mg) 3.451 0.0 0.159 0.456 0.389 4.574 0.045 9.073 9.073
Selenium (mcg) 14.5 0.0 1.0 2.5 0.4 0.4 22.5 41.3 41.3
Vitamin A, IU (IU) 23.8 0.0 1.987 2757.72 4050.864 15.073 633.0 7482.444 7482.444
Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 187.5 187.5 187.5
Vitamin A, RAE (mcg_RAE) 1.7 0.0 0.0 138.02 202.608 0.52 187.5 530.348 530.348
Beta Carotene (mcg) 13.6 0.0 1.987 1641.5 2430.432 8.836 4.5 4100.855 4100.855
Vitamin E (mg) 4.15 0.0 0.04 0.03 0.88 4.85 0.27 10.21 10.21
Vitamin D (IU) n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 277.1 0.0 11.924 3151.68 5269.536 4.678 0.0 8714.918 8714.918
Tocopherol, beta (mg) 0.14 n/a 0.0 0.0 0.0 0.0 n/a 0.14 0.14
Tocopherol, gamma (mg) 7.74 n/a 0.0 1.01 0.08 5.8 n/a 14.61 14.61
Tocopherol, delta (mg) 0.6 n/a 0.0 0.01 0.0 0.0 n/a 0.61 0.61
Vitamin C (mg) n/a 0.0 9.5 24.1 12.1 0.4 0.0 46.2 46.2
Thiamin (mg) 0.612 0.0 0.079 0.348 0.035 0.187 0.225 1.487 1.487
Riboflavin (mg) 0.544 0.0 0.04 0.134 0.082 0.12 1.26 2.179 2.179
Niacin (mg) 2.584 0.0 0.258 2.305 0.311 2.282 1.485 9.225 9.225
Pantothenic acid (mg) 1.309 0.0 0.199 0.737 0.03 0.161 1.455 3.891 3.891
Vitamin B-6 (mg) 0.833 0.0 0.258 0.107 0.086 0.047 0.63 1.962 1.962
Folate (mcg) 312.8 0.0 45.709 71.02 83.808 17.672 48.0 579.009 579.009
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 2.54 2.54 2.54
Choline (mg) 119.3 0.0 10.9 36.2 7.8 29.0 23.1 226.3 226.3
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) 0.289 n/a 0.02 0.054 0.017 0.057 0.3 0.737 0.737
Threonine (g) 0.714 n/a 0.04 0.268 0.052 0.192 0.96 2.226 2.226
Isoleucine (g) 0.85 n/a 0.02 0.255 0.065 0.281 1.2 2.67 2.67
Leucine (g) 1.428 n/a 0.06 0.415 0.095 0.515 2.1 4.613 4.613
Lysine (g) 1.309 n/a 0.06 0.415 0.073 0.281 1.83 3.968 3.968
Methionine (g) 0.527 n/a 0.02 0.107 0.022 0.135 0.555 1.366 1.366
Cystine (g) 0.34 n/a 0.02 0.04 0.017 0.151 0.12 0.688 0.688
Phenylalanine (g) 1.003 n/a 0.04 0.255 0.056 0.27 1.02 2.644 2.644
Tyrosine (g) 0.459 n/a 0.02 0.147 0.048 0.265 1.005 1.944 1.944
Valine (g) 1.003 n/a 0.04 0.308 0.069 0.359 1.605 3.384 3.384
Arginine (g) 1.853 n/a 0.219 0.549 0.069 1.253 0.705 4.648 4.648
Histidine (g) 0.697 n/a 0.02 0.134 0.026 0.177 0.6 1.654 1.654
Alanine (g) 1.003 n/a 0.04 0.308 0.06 0.353 0.96 2.725 2.725
Aspartic acid (g) 1.921 n/a 0.139 0.643 0.104 0.676 1.17 4.653 4.653
Glutamic acid (g) 3.179 n/a 0.358 0.951 0.147 1.523 3.63 9.788 9.788
Glycine (g) 1.173 n/a 0.04 0.241 0.056 0.359 0.15 2.019 2.019
Proline (g) 1.309 n/a 0.04 0.228 0.048 0.348 2.07 4.042 4.042
Serine (g) 0.969 n/a 0.04 0.228 0.043 0.437 1.755 3.471 3.471
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 133.5 133.5 133.5
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 1.207 0.0 n/a 0.094 0.026 2.547 22.425 26.298 26.298
Phytosterols (mg) n/a n/a n/a n/a 3.888 73.285 n/a 77.173 77.173
Monounsaturated Fat (g) 2.737 0.0 n/a 0.04 0.004 9.751 6.93 19.462 19.462
Polyunsaturated (g) 5.593 0.0 n/a 0.241 0.073 17.708 0.885 24.501 24.501