Cairo Garbanzo and Vegetable Stew

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  • Category: Soup
  • Recipe tags: Soup
  • Author: Healthy Food Now

  • Number of servings: 8
  • Calories: 500


A quick and hearty vegetable soup for a large appetite. The beans are an excellent source of iron, fiber, and protein.

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Nutrition Facts

Serving Size

Serving Per Recipe About 8

Amount Per Serving

Calories 500 Calories from Fat 99
% Daily Value*
Total Fat 11g 16%
Saturated Fat 1g 7%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 358mg 15%
Total Carbohydrates 81g 27%
Dietary Fiber 15g 60%
Sugars 17g
Protein 25g 50%
Vitamin A 13911IU 278% Vitamin C 54mg 91%
Calcium 145mg 14% Iron 6mg 34%
Vitamin E 2mg 7% Vitamin K 62µg 77%
Thiamin 1mg 43% Riboflavin 0mg 20%
Vitamin D 0IU 0% Niacin 3mg 14%
Vitamin B6 1mg 48% Vitamin B12 0µg 0%
Pantothenic acid 2mg 20% Folate 615µg 154%
Phosphorus 370mg 37% Magnesium 138mg 34%
Zinc 4mg Selenium 3µg
Copper 1mg Manganese 22mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Full Breakdown

% Daily Value *
Water 203g
Energy 500kcal
Energy 2088kJ
Protein 25g 50%
Total lipid (fat) 11g 16%
Ash 6g
Carbohydrate, by difference 81g 27%
Fiber, total dietary 15g 60%
Sugars, total 17g
Glucose (dextrose) 1g
Fructose 1g
Calcium, Ca 145mg 14%
Iron, Fe 6mg 34%
Magnesium, Mg 138mg 34%
Phosphorus, P 370mg 37%
Potassium, K 1333mg 38%
Sodium, Na 358mg 15%
Zinc, Zn 4mg
Copper, Cu 1mg
Manganese, Mn 22mg
Selenium, Se 3µg
Fluoride, F 1µg
Vitamin C, total ascorbic acid 54mg 91%
Thiamin 1mg 43%
Niacin 3mg 14%
Pantothenic acid 2mg 20%
Vitamin B-6 1mg 48%
Folate, total 615µg
Folate, food 615µg 154%
Folate, DFE 615µg
Choline, total 117mg
Betaine 8mg
Vitamin A, RAE 695µg
Carotene, beta 6656µg
Carotene, alpha 2734µg
Vitamin A, IU 13911IU 278%
Lycopene 7003µg
Lutein + zeaxanthin 1218µg
Vitamin E (alpha-tocopherol) 2mg 7%
Vitamin K (phylloquinone) 62µg 77%
Fatty acids, total saturated 1g 7%
16:0 1g
Fatty acids, total monounsaturated 4g
18:1 undifferentiated 4g
Fatty acids, total polyunsaturated 4g
18:2 undifferentiated 3g
Phytosterols 9mg
Threonine 1g
Isoleucine 1g
Leucine 2g
Lysine 2g
Phenylalanine 1g
Tyrosine 1g
Valine 1g
Arginine 2g
Histidine 1g
Alanine 1g
Aspartic acid 3g
Glutamic acid 4g
Glycine 1g
Proline 1g
Serine 1g
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