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Nutritional Facts: Red Lentil, Zucchini & Couscous 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.

  1 large (150g)
onions
1 stalk (40g)
celery
1 teaspoon (5g)
olive oil
4 medium (244g)
carrots
2 medium (392g)
zucchini
1 cup (192g)
red lentils
6 cups (0g)
vegetable broth
1 teaspoon (6g)
salt
1/2 teaspoon (1g)
ground pepper
1/2 teaspoon (0g)
dried basil
1/3 cup (58g)
couscous
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.3 0.2 2.0 n/a 0.0 0.0 0.0 0.2 3 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.2 0.0 0.0 0.2 0.2 3.7 n/a 0.0 0.0 0.0 0.3 5 1
Ash (g) 0.5 0.3 0.0 2.4 2.3 3.7 n/a 6.0 0.1 0.1 0.4 16 2
Aspartic acid (g) 0.1 0.0 0.0 0.5 0.6 5.3 n/a 0.0 0.0 0.0 0.3 7 1
Beta-sitosterol n/a n/a n/a n/a n/a 90.2 n/a n/a n/a n/a n/a 90 11
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 34.5 16.0 0.0 80.5 62.7 78.7 n/a 1.4 5.1 7.8 13.8 301 38
Calories 60.0 6.4 39.8 100.0 66.6 662.4 n/a 0.0 2.9 0.8 216.6 1,156 144
Calories (kj) 249.0 26.8 166.5 422.1 274.4 2,774.4 n/a 0.0 12.1 3.4 906.2 4,835 604
Campesterol n/a n/a n/a n/a n/a 11.5 n/a n/a n/a n/a n/a 12 1
Carbohydrates (g) 14.0 1.2 0.0 23.4 12.2 113.6 n/a 0.0 0.7 0.2 44.6 210 26
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.1 0.0 0.0 0.1 0.2 2.5 n/a 0.0 0.0 0.0 0.1 3 0
Cystine (g) 0.0 0.0 0.0 0.2 0.0 0.6 n/a 0.0 0.0 0.0 0.2 1 0
Dietary Fiber (g) 2.6 0.6 0.0 6.8 3.9 20.7 n/a 0.0 0.3 0.1 2.9 38 5
Folate (mcg) 28.5 14.4 0.0 46.4 94.1 391.7 n/a 0.0 0.2 1.1 11.5 588 73
Folate, DFE (mcg) 28.5 14.4 0.0 46.4 94.1 391.7 n/a 0.0 0.2 1.1 11.5 588 73
Folate, food (mcg) 28.5 14.4 0.0 46.4 94.1 391.7 n/a 0.0 0.2 1.1 11.5 588 73
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Fructose (g) 1.9 0.2 n/a 1.3 5.4 n/a n/a n/a 0.0 0.0 n/a 9 1
Galactose (g) 0.0 0.3 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Glucose (dextrose) (g) 3.0 0.2 n/a 1.4 4.2 n/a n/a n/a 0.0 0.0 n/a 9 1
Glutamic acid (g) 0.4 0.0 0.0 0.9 0.5 7.4 n/a 0.0 0.0 0.0 2.7 12 1
Glycine (g) 0.0 0.0 0.0 0.1 0.2 1.9 n/a 0.0 0.0 0.0 0.2 3 0
Histidine (g) 0.0 0.0 0.0 0.1 0.1 1.3 n/a 0.0 0.0 0.0 0.1 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0 0
Iron (mg) 0.3 0.1 0.0 0.7 1.5 14.5 n/a 0.0 0.1 0.3 0.6 18 2
Isoleucine (g) 0.0 0.0 0.0 0.2 0.2 2.1 n/a 0.0 0.0 0.0 0.3 3 0
Lactose (g) 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Leucine (g) 0.0 0.0 0.0 0.2 0.3 3.5 n/a 0.0 0.0 0.0 0.5 5 1
Lysine (g) 0.1 0.0 0.0 0.2 0.3 3.3 n/a 0.0 0.0 0.0 0.1 4 1
Magnesium (mg) 15.0 4.4 0.0 29.3 70.6 138.2 n/a 0.1 2.0 2.5 25.3 287 36
Maltose (g) 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Manganese (mg) 0.2 0.0 0.0 0.3 0.7 2.7 n/a 0.0 0.1 0.0 0.4 5 1
Methionine (g) 0.0 0.0 0.0 0.0 0.1 0.4 n/a 0.0 0.0 0.0 0.1 1 0
Monounsaturated Fat (g) 0.0 0.0 3.3 0.0 0.0 1.0 n/a 0.0 0.0 0.0 0.1 4 1
Niacin (mg) 0.2 0.1 0.0 2.4 1.8 2.9 n/a 0.0 0.0 0.0 2.0 9 1
Pantothenic acid (mg) 0.2 0.1 0.0 0.7 0.8 0.7 n/a 0.0 0.0 0.0 0.7 3 0
Phenylalanine (g) 0.0 0.0 0.0 0.1 0.2 2.4 n/a 0.0 0.0 0.0 0.4 3 0
Phosphorus (mg) 43.5 9.6 0.0 85.4 149.0 564.5 n/a 0.0 1.8 1.0 97.9 953 119
Phytosterols (mg) 22.5 2.4 9.9 n/a n/a 109.4 n/a 0.0 1.1 0.4 n/a 146 18
Polyunsaturated Fat (g) 0.0 0.0 0.5 0.3 0.4 2.2 n/a 0.0 0.0 0.0 0.1 4 0
Potassium (mg) 219.0 104.0 0.0 780.8 1,023.1 1,109.8 n/a 0.5 15.3 9.2 95.6 3,357 420
Proline (g) 0.0 0.0 0.0 0.1 0.1 2.0 n/a 0.0 0.0 0.0 0.8 3 0
Protein (g) 1.7 0.3 0.0 2.3 4.7 47.9 n/a 0.0 0.1 0.1 7.4 64 8
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.1 0.4 0.2 n/a 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.1 0.0 0.6 0.1 0.3 0.7 n/a 0.0 0.0 0.0 0.1 2 0
Selenium (mcg) 0.8 0.2 0.0 0.2 0.8 15.7 n/a 0.0 0.1 0.0 n/a 18 2
Serine (g) 0.0 0.0 0.0 0.1 0.2 2.2 n/a 0.0 0.0 0.0 0.3 3 0
Sodium (mg) 6.0 32.0 0.1 168.4 31.4 13.4 n/a 2,325.5 0.2 0.3 5.8 2,583 323
Starch (g) 0.0 0.0 n/a 3.5 0.0 n/a n/a n/a n/a n/a n/a 3 0
Stigmasterol n/a n/a n/a n/a n/a 7.7 n/a n/a n/a n/a n/a 8 1
Sucrose (g) 1.5 0.0 n/a 8.8 0.2 n/a n/a n/a 0.0 0.0 n/a 10 1
Sugar (g) 6.4 0.7 0.0 11.6 9.8 n/a n/a 0.0 0.0 0.0 n/a 28 4
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.1 0.0 0.0 0.2 0.2 1.0 n/a 0.0 0.0 0.0 0.1 1 0
Threonine (g) 0.0 0.0 0.0 0.5 0.1 1.7 n/a 0.0 0.0 0.0 0.2 3 0
Tocopherol, alpha (mg) 0.0 0.1 0.6 1.6 0.5 n/a n/a 0.0 0.0 0.0 n/a 3 0
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.1 0.0 n/a 0 0
Total Fat (g) 0.2 0.1 4.5 0.6 1.3 4.2 n/a 0.0 0.0 0.0 0.4 11 1
Trans-monoenoic Fat n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
TransFatty acids n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 0.4 n/a 0.0 0.0 0.0 0.1 1 0
Tyrosine (g) 0.0 0.0 0.0 0.1 0.1 1.3 n/a 0.0 0.0 0.0 0.2 2 0
Valine (g) 0.0 0.0 0.0 0.2 0.2 2.4 n/a 0.0 0.0 0.0 0.3 3 0
Vitamin A, IU (IU) 3.0 179.6 0.0 40,762.6 784.0 111.4 n/a 0.0 6.3 2.6 0.0 41,849 5,231
Vitamin A, RAE (mcg) 0.0 8.8 0.0 2,037.4 39.2 5.8 n/a 0.0 0.3 0.1 0.0 2,092 261
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.2 0.0 0.0 0.3 0.6 0.8 n/a 0.0 0.0 0.0 0.1 2 0
Vitamin C (mg) 11.1 1.2 0.0 14.4 70.2 3.3 n/a 0.0 0.0 0.0 0.0 100 13
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Water (g) 133.7 38.2 0.0 215.4 371.6 22.6 n/a 0.0 0.1 0.0 4.9 787 98
Zinc (mg) 0.3 0.1 0.0 0.6 1.3 7.5 n/a 0.0 0.0 0.0 0.5 10 1

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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