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    Nutritional Facts: Curried Lentil and Spinach Soup

    Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

    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.

      2 tablespoons (27g)
    olive oil
    1 1/2 cups (240g)
    onions
    1 cup (101g)
    celery
    1 cup (128g)
    carrots
    3 cloves (9g)
    garlic
    1 tablespoon (6g)
    curry powder
    1 tablespoon (6g)
    fresh ginger
    1 teaspoon (2g)
    ground cumin
    1 (0g)
    bay leaves
    1/4 teaspoon (0g)
    dry crushed red pepper
    9 1/2 cups (2,252g)
    water
    2 1/2 cups (480g)
    dried lentils
    6 ounces (170g)
    baby spinach leaves
    1/2 cup (8g)
    cilantro
    1/2 cup (123g)
    plain yogurt
    Total 1 serving
    Alanine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 5.2 0.2 n/a 0.2 6 1
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 0.0 0.2 0.0 0.1 0.1 n/a 0.0 n/a n/a 0.0 n/a 9.6 0.3 n/a 0.1 10 2
    Ash (g) 0.0 0.8 0.8 1.2 0.1 0.4 0.0 0.2 0.0 0.0 2.3 12.8 2.9 0.1 0.9 23 4
    Aspartic acid (g) 0.0 0.2 0.1 0.2 0.0 n/a 0.0 n/a n/a 0.0 n/a 13.7 0.4 n/a 0.3 15 3
    Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a 0 0
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 0.3 55.2 40.4 42.2 16.3 30.1 1.0 19.6 0.5 0.1 67.5 268.8 168.7 5.4 148.2 864 144
    Calories 238.7 96.0 16.2 52.5 13.4 20.5 4.8 7.9 0.2 0.6 0.0 1,694.4 39.2 1.8 74.7 2,261 377
    Calories (kj) 998.7 398.4 67.7 221.4 56.1 85.7 20.0 32.9 0.8 2.6 0.0 7,089.6 165.3 7.6 314.8 9,462 1,577
    Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Carbohydrates (g) 0.0 22.4 3.0 12.3 3.0 3.7 1.1 0.9 0.0 0.1 0.0 288.4 6.2 0.3 5.7 347 58
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 15.9 16 3
    Copper (mg) 0.0 0.1 0.0 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.2 2.5 0.2 0.0 0.0 3 1
    Cystine (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 1.6 0.1 n/a 0.0 2 0
    Dietary Fiber (g) 0.0 4.1 1.6 3.6 0.2 2.1 0.1 0.2 0.0 0.1 0.0 146.4 3.7 0.2 0.0 162 27
    Folate (mcg) 0.0 45.6 36.4 24.3 0.3 9.7 0.7 0.2 0.1 0.1 0.0 2,299.2 330.6 5.0 8.6 2,761 460
    Folate, DFE (mcg) 0.0 45.6 36.4 24.3 0.3 9.7 0.7 0.2 0.1 0.1 0.0 2,299.2 330.6 5.0 8.6 2,761 460
    Folate, food (mcg) 0.0 45.6 36.4 24.3 0.3 9.7 0.7 0.2 0.1 0.1 0.0 2,299.2 330.6 5.0 8.6 2,761 460
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Fructose n/a 3.1 0.5 0.7 n/a 0.0 n/a n/a n/a n/a n/a 1.3 0.3 n/a n/a 6 1
    Galactose n/a 0.0 0.7 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.2 n/a n/a 1 0
    Glucose (dextrose) n/a 4.7 0.6 0.8 n/a 0.1 n/a n/a n/a n/a n/a 0.0 0.2 n/a n/a 6 1
    Glutamic acid (g) 0.0 0.6 0.1 0.5 0.1 n/a 0.0 n/a n/a 0.0 n/a 19.2 0.6 n/a 0.8 22 4
    Glycine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 5.0 0.2 n/a 0.1 6 1
    Histidine (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 3.5 0.1 n/a 0.1 4 1
    Iron (mg) 0.2 0.5 0.2 0.4 0.2 1.9 0.0 1.4 0.0 0.0 0.0 36.2 4.6 0.1 0.1 46 8
    Isoleucine (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 5.4 0.3 n/a 0.2 6 1
    Lactose n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
    Leucine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 9.0 0.4 n/a 0.4 10 2
    Lysine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 8.6 0.3 n/a 0.4 10 2
    Magnesium (mg) 0.0 24.0 11.1 15.4 2.3 16.0 2.6 7.7 0.1 0.2 22.5 585.6 134.6 2.1 14.7 839 140
    Maltose n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 1.4 0.0 n/a n/a 1 0
    Manganese (mg) 0.0 0.3 0.1 0.2 0.2 0.3 0.0 0.1 0.0 0.0 0.0 6.4 1.5 0.0 0.0 9 2
    Methionine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 1.1 0.1 n/a 0.1 1 0
    Monounsaturated Fat (g) 19.7 0.0 0.0 0.0 0.0 0.3 0.0 0.3 0.0 0.0 0.0 0.9 0.0 0.0 1.1 22 4
    Niacin (mg) 0.0 0.3 0.3 1.3 0.1 0.2 0.0 0.1 0.0 0.0 0.0 12.5 1.2 0.1 0.1 16 3
    Pantothenic acid (mg) 0.0 0.3 0.2 0.3 0.1 n/a 0.0 n/a n/a 0.0 0.0 10.3 0.1 0.0 0.5 12 2
    Phenylalanine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 6.1 0.2 n/a 0.2 7 1
    Phosphorus (mg) 0.0 69.6 24.2 44.8 13.8 22.0 2.0 10.5 0.1 0.3 0.0 2,164.8 83.5 3.8 116.4 2,556 426
    Phytosterols (mg) 59.7 36.0 6.1 n/a n/a 4.5 0.9 1.4 n/a n/a n/a n/a 15.3 0.4 n/a 124 21
    Polyunsaturated Fat (g) 2.8 0.0 0.1 0.1 0.0 0.2 0.0 0.1 0.0 0.0 0.0 2.5 0.3 0.0 0.1 6 1
    Potassium (mg) 0.3 350.4 262.6 409.6 36.1 97.2 24.9 37.5 0.3 3.6 22.5 4,584.0 950.8 41.7 189.9 7,011 1,169
    Proline (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 5.2 0.2 n/a 0.5 6 1
    Protein (g) 0.0 2.6 0.7 1.2 0.6 0.8 0.1 0.4 0.0 0.0 0.0 123.8 4.9 0.2 4.3 140 23
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 33.1 33 6
    Riboflavin (mg) 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.3 0.0 0.2 2 0
    Saturated Fat (g) 3.7 0.1 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.7 0.1 0.0 2.6 8 1
    Selenium (mcg) 0.0 1.2 0.4 0.1 1.3 1.1 0.0 0.1 0.0 0.0 0.0 39.8 1.7 0.1 2.7 49 8
    Serine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 5.7 0.2 n/a 0.3 6 1
    Sodium (mg) 0.5 9.6 80.8 88.3 1.5 3.3 0.8 3.5 0.0 0.2 67.5 28.8 134.6 3.7 56.4 480 80
    Starch n/a 0.0 0.0 1.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 0
    Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a 0 0
    Sucrose n/a 2.4 0.1 4.6 n/a 0.0 n/a n/a n/a n/a n/a 7.1 0.1 n/a n/a 14 2
    Sugar (g) 0.0 10.2 1.8 6.1 0.1 0.2 0.1 0.0 n/a 0.1 0.0 9.7 0.7 0.1 5.7 35 6
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.0 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4.2 0.1 0.0 0.0 5 1
    Threonine (g) 0.0 0.1 0.0 0.2 0.0 n/a 0.0 n/a n/a 0.0 n/a 4.4 0.2 n/a 0.2 5 1
    Tocopherol, alpha (mg) 3.9 0.0 0.3 0.8 0.0 1.4 0.0 0.1 n/a 0.0 0.0 2.4 3.5 0.2 0.1 13 2
    Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
    Tocopherol, gamma (mg) 0.2 0.0 0.0 0.0 n/a 0.1 n/a n/a n/a n/a n/a 20.3 0.3 n/a n/a 21 3
    Total Fat (g) 27.0 0.2 0.2 0.3 0.0 0.9 0.0 0.5 0.0 0.0 0.0 5.1 0.7 0.0 4.0 39 6
    TransFatty acids n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 1.1 0.1 n/a 0.0 1 0
    Tyrosine (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 3.3 0.2 n/a 0.2 4 1
    Valine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 n/a n/a 0.0 n/a 6.1 0.3 n/a 0.4 7 1
    Vitamin A, IU (IU) 0.0 4.8 453.5 21,383.7 0.8 62.1 0.0 26.7 3.7 51.0 0.0 187.2 15,978.4 539.8 121.3 38,813 6,469
    Vitamin A, RAE (mcg) 0.0 0.0 22.2 1,068.8 0.0 3.1 0.0 1.3 0.2 2.6 0.0 9.6 799.2 27.0 33.1 1,967 328
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0 0
    Vitamin B-6 (mg) 0.0 0.3 0.1 0.2 0.1 0.1 0.0 0.0 0.0 0.0 0.0 2.6 0.3 0.0 0.0 4 1
    Vitamin C (mg) 0.0 17.8 3.1 7.6 2.8 0.7 0.3 0.2 0.0 0.1 0.0 21.1 47.9 2.2 0.6 104 17
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.5 2 0
    Water (g) 0.0 213.9 96.4 113.0 5.3 0.6 4.7 0.2 0.0 0.0 2,249.2 49.9 155.7 7.4 107.7 3,004 501
    Zinc (mg) 0.0 0.4 0.1 0.3 0.1 0.3 0.0 0.1 0.0 0.0 0.0 22.9 0.9 0.0 0.7 26 4

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