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    Nutritional Facts: Spicy Pumpkin & Lentil Soup! (Vegetarian Too!)

    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.

      1/2 cup (96g)
    split red lentils
    1 medium (110g)
    onions
    2 teaspoons (10g)
    whole grain mustard
    1 tablespoon (6g)
    ground cumin
    1/2 teaspoon (1g)
    turmeric
    2 teaspoons (4g)
    ground coriander
    1/2 teaspoon (1g)
    chili powder
    4 cups (0g)
    vegetable stock
    1/2 cup (119g)
    water
    3 3/4 cups (525g)
    butternut pumpkin
    1 tablespoon (14g)
    oil
    Total 1 serving
    Alanine (g) 1.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.2 0.0 1 0
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
    Arginine (g) 1.9 0.1 0.0 n/a n/a n/a 0.0 n/a n/a 0.3 0.0 2 1
    Ash (g) 2.6 0.4 0.4 0.5 0.1 0.2 0.2 n/a 0.1 4.2 0.0 9 2
    Aspartic acid (g) 2.7 0.1 0.0 n/a n/a n/a 0.0 n/a n/a 0.6 0.0 3 1
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
    Calcium (mg) 53.8 25.3 5.8 55.9 2.0 25.5 4.5 n/a 3.6 252.0 0.0 428 107
    Calories 338.9 44.0 6.7 22.5 3.9 10.7 3.8 n/a 0.0 236.3 120.2 787 197
    Calories (kj) 1,417.9 182.6 27.8 94.0 16.3 44.8 15.9 n/a 0.0 987.0 503.1 3,289 822
    Carbohydrates (g) 57.7 10.3 0.5 2.7 0.7 2.0 0.7 n/a 0.0 61.4 0.0 136 34
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
    Copper (mg) 0.5 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0.4 0.0 1 0
    Cystine (g) 0.3 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0 0
    Dietary Fiber (g) 29.3 1.9 0.3 0.6 0.2 1.5 0.5 n/a 0.0 10.5 0.0 45 11
    Folate (mcg) 459.8 20.9 0.7 0.6 0.4 0.0 0.4 n/a 0.0 141.8 0.0 625 156
    Folate, DFE (mcg) 459.8 20.9 0.7 0.6 0.4 0.0 0.4 n/a 0.0 141.8 0.0 625 156
    Folate, food (mcg) 459.8 20.9 0.7 0.6 0.4 0.0 0.4 n/a 0.0 141.8 0.0 625 156
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
    Fructose (g) 0.3 1.4 0.0 n/a 0.0 n/a 0.1 n/a n/a 5.2 n/a 7 2
    Galactose (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
    Glucose (dextrose) (g) 0.0 2.2 0.0 n/a 0.0 n/a 0.0 n/a n/a 5.2 n/a 7 2
    Glutamic acid (g) 3.8 0.3 0.1 n/a n/a n/a 0.0 n/a n/a 0.9 0.0 5 1
    Glycine (g) 1.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.2 0.0 1 0
    Histidine (g) 0.7 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.1 0.0 1 0
    Hydroxyproline n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
    Iron (mg) 7.2 0.2 0.2 4.0 0.5 0.6 0.2 n/a 0.0 3.7 0.0 17 4
    Isoleucine (g) 1.1 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.2 0.0 1 0
    Lactose (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
    Leucine (g) 1.8 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.3 0.0 2 1
    Lysine (g) 1.7 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.2 0.0 2 0
    Magnesium (mg) 117.1 11.0 4.9 22.0 2.1 11.9 2.0 n/a 1.2 178.5 0.0 351 88
    Maltose (g) 0.3 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
    Manganese (mg) 1.3 0.1 0.0 0.2 0.1 0.1 0.0 n/a 0.0 1.1 n/a 3 1
    Methionine (g) 0.2 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.1 0.0 0 0
    Monounsaturated Fat (g) 0.2 0.0 0.3 0.8 0.0 0.5 0.0 n/a 0.0 0.0 3.8 6 1
    Niacin (mg) 2.5 0.1 0.1 0.3 0.1 0.1 0.2 n/a 0.0 6.3 0.0 10 2
    Pantothenic acid (mg) 2.1 0.1 0.0 n/a n/a n/a 0.0 n/a 0.0 2.1 0.0 4 1
    Phenylalanine (g) 1.2 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.2 0.0 1 0
    Phosphorus (mg) 433.0 31.9 10.6 29.9 2.9 14.7 4.1 n/a 0.0 173.3 0.0 700 175
    Phytosterols n/a 16.5 n/a 4.1 0.9 1.7 1.1 n/a n/a n/a 131.6 156 39
    Polyunsaturated Fat (g) 0.5 0.0 0.1 0.2 0.0 0.1 0.1 n/a 0.0 0.2 7.4 9 2
    Potassium (mg) 916.8 160.6 13.8 107.3 27.8 45.6 26.3 n/a 1.2 1,848.0 0.0 3,147 787
    Proline (g) 1.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.2 0.0 1 0
    Protein (g) 24.8 1.2 0.4 1.1 0.1 0.4 0.2 n/a 0.0 5.3 0.0 33 8
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
    Riboflavin (mg) 0.2 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.1 0.0 0 0
    Saturated Fat (g) 0.1 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0.1 1.8 2 1
    Selenium (mcg) 8.0 0.6 3.3 0.3 0.0 0.9 0.3 n/a 0.0 2.6 0.0 16 4
    Serine (g) 1.1 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.2 0.0 1 0
    Sodium (mg) 5.8 4.4 113.5 10.1 0.4 1.3 22.1 n/a 3.6 21.0 0.0 182 46
    Starch n/a 0.0 0.1 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Sucrose (g) 1.4 1.1 0.0 n/a 0.0 n/a 0.0 n/a n/a 1.2 n/a 4 1
    Sugar (g) 1.9 4.7 0.1 0.1 0.0 n/a 0.1 n/a 0.0 11.6 0.0 19 5
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.8 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.5 0.0 1 0
    Threonine (g) 0.9 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.2 0.0 1 0
    Tocopherol, alpha (mg) 0.5 0.0 0.0 0.2 0.0 n/a 0.5 n/a 0.0 7.6 1.9 11 3
    Tocopherol, beta (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
    Tocopherol, gamma (mg) 4.1 0.0 0.2 n/a 0.0 n/a 0.0 n/a n/a n/a n/a 4 1
    Total Fat (g) 1.0 0.1 0.4 1.3 0.1 0.6 0.2 n/a 0.0 0.5 13.6 18 4
    Trans-monoenoic Fat n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0 0
    TransFatty acids n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0 0
    Tryptophan (g) 0.2 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.1 0.0 0 0
    Tyrosine (g) 0.7 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.2 0.0 1 0
    Valine (g) 1.2 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.2 0.0 2 0
    Vitamin A, IU (IU) 37.4 2.2 7.1 76.2 0.0 0.0 400.3 n/a 0.0 55,807.5 0.0 56,331 14,083
    Vitamin A, RAE (mcg) 1.9 0.0 0.4 3.8 0.0 0.0 20.0 n/a 0.0 2,793.0 0.0 2,819 705
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
    Vitamin B-6 (mg) 0.5 0.1 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.8 0.0 2 0
    Vitamin C (mg) 4.2 8.1 0.2 0.5 0.3 0.8 0.0 n/a 0.0 110.3 0.0 124 31
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
    Water (g) 10.0 98.0 8.3 0.5 0.1 0.3 0.1 n/a 118.4 453.7 0.0 689 172
    Zinc (mg) 4.6 0.2 0.1 0.3 0.0 0.2 0.1 n/a 0.0 0.8 0.0 6 2

    Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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