Tofu and Chickpea soup
Nutrition per serving
Protocol Compatibility
Which weeks is this recipe compatible with?
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.
*Cilantro substitutions: parsley, basil, rosemary or any herb you like.
*Use cheese cubes instead of tofu if desired in weeks 14-17.
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
of 2000.0 kcal
of target
Reference targets
Calorie Composition
Dominant macro
|
43%
39.6g |
Fats
|
|
16%
32.7g |
Proteins
|
|
42%
86.5g |
Net Carbs
|
Targets
Water
Fiber
Protein
Net Carbs
Total Fat
Sodium
ANALYSIS
Animal vs Plant
Dominant
| Animal | vs | Plant |
| 0% | Energy | 100% |
| 0% | Protein | 100% |
Omega 3/6 - Balance
Balanced
Pro-Inflamatory
Raise Omega-6 or Lower Omega-3
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 80/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 49/100 | Medium |
 |
Vitamin Density Score | 77/100 | High |
 |
Mineral Density Score | 94/100 | Excellent |
Compare nutritional quality for the same energy budget. The calorie basis is 2,000 kcal: conceptually, scale an ingredient or recipe to 2,000 kcal and compare its nutrients with the reference targets. This is a comparison tool, not a suggested portion or a personal daily intake report.
How to use these scores
Fiber is compared with its standard Daily Value. Protein uses three times its standard Daily Value. Vitamin and mineral scores cap each nutrient’s Daily Value contribution at 100% before averaging, then adjust that average to 2,000 kcal. The overall score averages fiber, protein, vitamin and mineral scores; scores are capped at 100. Missing nutrient data contributes zero. These reference scores do not change with your personal targets.
Use protein and fiber scores to shortlist ingredients or recipes that help meet your goals within your calorie budget. Compare foods used for the same purpose, then check realistic portions and the detailed nutrient amounts. A high score alone does not establish a balanced diet.
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 896 kcal |
45%
|
| Protein | 33 g |
65%
|
| Water | 478 g |
13%
|
| Fiber | 23 g |
76%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 564 ug |
63%
|
| Vitamin C | 26 mg |
29%
|
| Vitamin E | 6 mg |
40%
|
| Vitamin D | 0 ug | -- |
| Vitamin K1 | 185 ug |
155%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 0 mg |
35%
|
| Vitamin B2 | 0 mg |
22%
|
| Vitamin B3 | 4 mg |
26%
|
| Vitamin B5 | 2 mg |
36%
|
| Vitamin B6 | 1 mg |
66%
|
| Vitamin B7 | 1 ug |
4%
|
| Vitamin B9 | 254 ug |
64%
|
| Vitamin B12 | 0 ug | -- |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 450 mg |
45%
|
| Chromium | 0 mcg | -- |
| Copper | 1 mg |
127%
|
| Iodine | 0 mcg | -- |
| Iron | 8 mg |
45%
|
| Manganese | 4 mg |
159%
|
| Magnesium | 146 mg |
37%
|
| Phosphorus | 458 mg |
65%
|
| Potassium | 1248 mg |
27%
|
| Selenium | 28 ug |
51%
|
| Sodium | 706 mg |
31%
|
| Zinc | 4 mg |
33%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 109 g |
35%
|
| Net Carbs | 86 g |
173%
|
| Sugars | 15 g |
30%
|
| Starches | 13 g |
26%
|
| Fiber | 23 g |
76%
|
| Soluble Fiber | 0 g | -- |
| Insoluble Fiber | 0 g | -- |
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 33 g |
65%
|
| Alanine | 1 g |
28%
|
| Arginine † | 3 g |
55%
|
| Aspartic Acid | 4 g |
78%
|
| Cysteine † | 0 g | -- |
| Glutamic Acid † | 6 g |
117%
|
| Glycine † | 1 g |
27%
|
| Histidine * | 1 g |
17%
|
| Isoleucine * ^ | 1 g |
28%
|
| Leucine * ^ | 2 g |
47%
|
| Lysine * | 2 g |
38%
|
| Methionine * | 0 g |
62%
|
| Phenylalanine * | 2 g |
33%
|
| Proline † | 1 g |
30%
|
| Serine | 2 g |
33%
|
| Taurine | 0 g | -- |
| Threonine * | 1 g |
26%
|
| Tryptophan * | 0 g |
40%
|
| Tyrosine † | 1 g |
19%
|
| Valine * ^ | 1 g |
30%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 40 g |
57%
|
| Monounsaturated | 22 g |
112%
|
| Polyunsaturated | 8 g |
40%
|
| Omega-3 | 0 g | -- |
| Omega-3 ALA | 0 g | -- |
| 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 | 5 g |
26%
|
| 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 | 52 mg |
9%
|
| Betaine | 0 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 | -- |