Tofu and Chickpea soup
Legumes are among the most complete foods due to their high content of fiber, protein, complex carbohydrates, and minerals.
High Fiber
High Protein
Nutrition per serving
Protein
36 g
Net Carbs
103 g
Fat
82 g
Calories
1369 kcal
Carb/Fat Profile
Carb Medium
Protein Profile
Protein Low
Fasting Compatible
No
Diet Type
Omnivore
Dish Type
Soup
Protocol Compatibility
Which weeks is this recipe compatible with?
1, 2
3, 4
5, 6
7, 8
9
10, 11
12, 13
14, 15
16, 17
1.00
small (1-3/4" to 2-1/4" dia.)
1.00
large (7-1/4" to 8-/1/2" long)
2.00
tbsp chopped
2.00
clove
4.00
tablespoon
1.00
g
2.00
sprigs
0.50
piece
List of Ingredients
Edit IngredientsInstructions
- Chop all vegetables and tofu in cubes.
- Set aside the cilantro and the avocado.
- In a deep pot add all the vegetables and the rice and sauté them in the olive oil.
- Pour the water and add the tofu.
- Add 2-3 bay leaves, salt and pepper to taste and heat until boiling.
- Lower the heat, add the chickpeas and simmer for about 10 minutes, until the rice is cooked but firm.
- Add the cilantro for 1 minute before turning the heat off.
*Serve with a zest of lime or a bit of hot sauce.
*Cilantro substitutions: parsley, basil, rosemary or any herb you like.
*Use cheese cubes instead of tofu if desired in weeks 14-17.
*Cilantro substitutions: parsley, basil, rosemary or any herb you like.
*Use cheese cubes instead of tofu if desired in weeks 14-17.
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Difficulty
Easy
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
1369
of 2000.0 kcal
of 2000.0 kcal
68%
of target
of target
-631kcal
remaining
Calorie Composition
Fat
Dominant macro
Dominant macro
|
57%
82.4g |
Fats
|
|
11%
36.2g |
Protein
|
|
32%
102.8g |
Net Carbs
|
▼
Moderate Carb Level
Targets
Water
542 /
3700 g
15%
Fiber
30 /
30 g
99%
Protein
36 /
50 g
72%
Net Carbs
103 /
50 g
206%
Total Fat
82 /
70 g
118%
Sodium
736 /
2300 mg
32%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 0% | Energy | 100% |
| 0% | Protein | 100% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
0.0 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Raise Omega-6 or Lower Omega-3
Raise Omega-6 or Lower Omega-3
Omega-6
0.0 g
Omega-3
0.1 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 70/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 35/100 | Medium |
 |
Vitamin Density Score | 66/100 | High |
 |
Mineral Density Score | 81/100 | High |
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 1369 kcal |
68%
|
| Protein | 36 g |
72%
|
| Water | 542 g |
15%
|
| Fiber | 30 g |
99%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 749 ug |
83%
|
| Vitamin C | 36 mg |
40%
|
| Vitamin E | 12 mg |
81%
|
| Vitamin D | 0 ug | -- |
| Vitamin K1 | 200 ug |
167%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 0 mg |
36%
|
| Vitamin B2 | 0 mg |
35%
|
| Vitamin B3 | 6 mg |
35%
|
| Vitamin B5 | 3 mg |
54%
|
| Vitamin B6 | 1 mg |
86%
|
| Vitamin B7 | 2 ug |
5%
|
| Vitamin B9 | 298 ug |
74%
|
| Vitamin B12 | 0 ug | -- |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 615 mg |
62%
|
| Chromium | 0 mcg | -- |
| Copper | 1 mg |
157%
|
| Iodine | 0 mcg | -- |
| Iron | 12 mg |
65%
|
| Manganese | 4 mg |
176%
|
| Magnesium | 185 mg |
46%
|
| Phosphorus | 551 mg |
79%
|
| Potassium | 1828 mg |
39%
|
| Selenium | 23 ug |
42%
|
| Sodium | 736 mg |
32%
|
| Zinc | 5 mg |
42%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 133 g |
43%
|
| Net Carbs | 103 g |
206%
|
| Sugars | 17 g |
35%
|
| Starches | 48 g |
96%
|
| Fiber | 30 g |
99%
|
| Soluble Fiber | 0 g | -- |
| Insoluble Fiber | 0 g | -- |
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 36 g |
72%
|
| Alanine | 2 g |
33%
|
| Arginine † | 3 g |
61%
|
| Aspartic Acid | 4 g |
89%
|
| Cysteine † | 0 g | -- |
| Glutamic Acid † | 7 g |
133%
|
| Glycine † | 2 g |
31%
|
| Histidine * | 1 g |
19%
|
| Isoleucine * ^ | 2 g |
32%
|
| Leucine * ^ | 3 g |
54%
|
| Lysine * | 2 g |
43%
|
| Methionine * | 1 g |
74%
|
| Phenylalanine * | 2 g |
37%
|
| Proline † | 2 g |
35%
|
| Serine | 2 g |
38%
|
| Taurine | 0 g | -- |
| Threonine * | 2 g |
30%
|
| Tryptophan * | 0 g |
46%
|
| Tyrosine † | 1 g |
22%
|
| Valine * ^ | 2 g |
35%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 82 g |
118%
|
| Monounsaturated | 52 g |
260%
|
| Polyunsaturated | 13 g |
67%
|
| Omega-3 | 0 g |
1%
|
| Omega-3 ALA | 0 g |
1%
|
| Omega-3 DHA | 0 g | -- |
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 0 g | -- |
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 0 g | -- |
| Saturated | 11 g |
56%
|
| Trans Fat | 0 g | -- |
| Cholesterol | 0 mg | -- |
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 75 mg |
14%
|
| Betaine | 1 mg |
0%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 0 mg | -- |
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |