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.
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4 tablespoons (54g) extra virgin olive oil |
1 medium (110g) white onions |
1 medium (110g) red onions |
1 (234g) fennel bulbs |
1/2 teaspoon (1g) ground ginger |
1/2 teaspoon (1g) ground turmeric |
1/2 teaspoon (1g) ground cinnamon |
1 pinch (0g) saffron threads |
28 ounces (794g) chopped tomatoes |
2 (6g) garlic cloves |
2 tablespoons (25g) sugar |
4 cups (0g) low sodium vegetable broth |
1 cup (192g) dried lentils |
3 cups (720g) canned chick-peas |
4 sprigs (9g) cilantro |
4 sprigs (4g) parsley |
2 (200g) dried bay leaves |
1 to taste (0g) salt and pepper |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | n/a | 2.1 | 1.5 | n/a | 0.0 | n/a | n/a | 4 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | n/a | 3.8 | 3.4 | n/a | 0.0 | n/a | n/a | 8 | 1 |
| Ash (g) | 0.0 | 0.4 | 0.4 | 2.5 | 0.0 | 0.1 | 0.0 | 0.0 | 4.0 | 0.1 | 0.0 | n/a | 5.1 | 11.6 | 0.1 | 0.1 | 7.2 | n/a | 32 | 4 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 1.1 | 0.0 | n/a | n/a | 5.5 | 4.2 | n/a | 0.0 | n/a | n/a | 11 | 1 |
| 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 | n/a | 0.2 | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 0.5 | 25.3 | 25.3 | 114.7 | 1.0 | 2.0 | 13.1 | 0.0 | 79.4 | 10.9 | 0.3 | n/a | 107.5 | 230.4 | 6.0 | 5.5 | 1,668.0 | n/a | 2,290 | 286 |
| Calories | 477.4 | 44.0 | 44.0 | 72.5 | 3.0 | 3.9 | 3.2 | 0.1 | 142.9 | 8.9 | 97.5 | n/a | 677.8 | 856.8 | 2.0 | 1.4 | 626.0 | n/a | 3,062 | 383 |
| Calories (kj) | 1,997.5 | 182.6 | 182.6 | 304.2 | 12.6 | 16.3 | 13.5 | 0.6 | 587.5 | 37.4 | 407.7 | n/a | 2,835.8 | 3,578.4 | 8.4 | 6.0 | 2,624.0 | n/a | 12,795 | 1,599 |
| 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 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 10.3 | 10.3 | 17.1 | 0.6 | 0.7 | 1.1 | 0.0 | 30.9 | 2.0 | 25.2 | n/a | 115.4 | 162.8 | 0.3 | 0.3 | 149.9 | n/a | 527 | 66 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 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 | n/a | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 1.0 | 1.3 | 0.0 | 0.0 | 0.8 | n/a | 4 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.6 | 0.5 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 1.9 | 7.3 | 0.1 | 0.2 | 0.7 | 0.0 | 9.5 | 0.1 | 0.0 | n/a | 58.6 | 31.7 | 0.2 | 0.1 | 52.6 | n/a | 165 | 21 |
| Folate (mcg) | 0.0 | 20.9 | 20.9 | 63.2 | 0.1 | 0.4 | 0.1 | 0.0 | 119.1 | 0.2 | 0.0 | n/a | 919.7 | 482.4 | 5.5 | 6.1 | 360.0 | n/a | 1,999 | 250 |
| Folate, DFE (mcg) | 0.0 | 20.9 | 20.9 | 63.2 | 0.1 | 0.4 | 0.1 | 0.0 | 119.1 | 0.2 | 0.0 | n/a | 919.7 | 482.4 | 5.5 | 6.1 | 360.0 | n/a | 1,999 | 250 |
| Folate, food (mcg) | 0.0 | 20.9 | 20.9 | 63.2 | 0.1 | 0.4 | 0.1 | 0.0 | 119.1 | 0.2 | 0.0 | n/a | 919.7 | 482.4 | 5.5 | 6.1 | 360.0 | n/a | 1,999 | 250 |
| 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | 1.4 | 1.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | 10.9 | n/a | 0.0 | n/a | 0.5 | n/a | n/a | n/a | n/a | n/a | 14 | 2 |
| Galactose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | 2.2 | n/a | 0.0 | 0.0 | 0.0 | n/a | 9.9 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 14 | 2 |
| Glutamic acid (g) | 0.0 | 0.3 | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | 3.4 | 0.0 | n/a | n/a | 7.7 | 6.2 | n/a | 0.0 | n/a | n/a | 18 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | n/a | 2.0 | 1.5 | n/a | 0.0 | n/a | n/a | 4 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 1.4 | 1.0 | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | 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 |
| Iron (mg) | 0.3 | 0.2 | 0.2 | 1.7 | 0.2 | 0.5 | 0.1 | 0.0 | 2.1 | 0.1 | 0.0 | n/a | 14.5 | 9.7 | 0.2 | 0.2 | 86.0 | n/a | 116 | 15 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 2.1 | 1.5 | n/a | 0.0 | n/a | n/a | 4 | 0 |
| Lactose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | n/a | 3.6 | 2.5 | n/a | 0.0 | n/a | n/a | 6 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | n/a | 3.5 | 2.4 | n/a | 0.0 | n/a | n/a | 6 | 1 |
| Magnesium (mg) | 0.0 | 11.0 | 11.0 | 39.8 | 1.9 | 2.1 | 0.8 | 0.1 | 87.3 | 1.5 | 0.0 | n/a | 234.2 | 208.8 | 2.3 | 2.0 | 240.0 | n/a | 843 | 105 |
| Maltose | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.1 | 0.4 | 0.3 | 0.1 | 0.2 | 0.0 | 0.9 | 0.1 | 0.0 | n/a | 2.6 | 4.3 | 0.0 | 0.0 | 16.3 | n/a | 26 | 3 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.5 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 39.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.4 | 1.9 | 0.0 | 0.0 | 3.3 | n/a | 45 | 6 |
| Niacin (mg) | 0.0 | 0.1 | 0.1 | 1.5 | 0.1 | 0.1 | 0.0 | 0.0 | 4.7 | 0.0 | 0.0 | n/a | 5.0 | 1.0 | 0.1 | 0.1 | 4.0 | n/a | 17 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.1 | 0.5 | 0.0 | n/a | 0.0 | n/a | 0.7 | 0.0 | 0.0 | n/a | 4.1 | 2.2 | 0.1 | 0.0 | n/a | n/a | 8 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | n/a | 2.4 | 1.9 | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Phosphorus (mg) | 0.0 | 31.9 | 31.9 | 117.0 | 1.5 | 2.9 | 0.8 | 0.1 | 190.5 | 9.2 | 0.0 | n/a | 865.9 | 648.0 | 4.3 | 2.3 | 226.0 | n/a | 2,132 | 267 |
| Phytosterols (mg) | 119.3 | 16.5 | 16.5 | n/a | 0.7 | 0.9 | 0.3 | n/a | 55.6 | n/a | n/a | n/a | n/a | n/a | 0.4 | 0.2 | n/a | n/a | 211 | 26 |
| Polyunsaturated Fat (g) | 5.7 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | n/a | 1.0 | 3.7 | 0.0 | 0.0 | 4.6 | n/a | 16 | 2 |
| Potassium (mg) | 0.5 | 160.6 | 160.6 | 968.8 | 11.9 | 27.8 | 5.6 | 0.8 | 1,881.4 | 24.1 | 0.5 | n/a | 1,833.6 | 1,238.4 | 46.3 | 22.2 | 1,058.0 | n/a | 7,441 | 930 |
| Proline (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 2.1 | 1.5 | n/a | 0.0 | n/a | n/a | 4 | 0 |
| Protein (g) | 0.0 | 1.2 | 1.2 | 2.9 | 0.1 | 0.1 | 0.1 | 0.0 | 7.0 | 0.4 | 0.0 | n/a | 49.5 | 35.6 | 0.2 | 0.1 | 15.2 | n/a | 114 | 14 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 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 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.4 | 0.2 | 0.0 | 0.0 | 0.8 | n/a | 2 | 0 |
| Saturated Fat (g) | 7.5 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.3 | 0.8 | 0.0 | 0.0 | 4.6 | n/a | 14 | 2 |
| Selenium (mcg) | 0.0 | 0.6 | 0.6 | 1.6 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.2 | n/a | 15.9 | 20.2 | 0.1 | 0.0 | 5.6 | n/a | 46 | 6 |
| Serine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | n/a | 2.3 | 1.8 | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Sodium (mg) | 1.1 | 4.4 | 4.4 | 121.7 | 0.2 | 0.4 | 0.1 | 0.1 | 39.7 | 1.0 | 0.3 | n/a | 11.5 | 2,152.8 | 4.1 | 2.2 | 46.0 | n/a | 2,390 | 299 |
| Starch | n/a | 0.0 | 0.0 | n/a | n/a | 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 | 0 | 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 | n/a | 0.3 | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 1.1 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 25.1 | n/a | 2.8 | n/a | n/a | n/a | n/a | n/a | 30 | 4 |
| Sugar (g) | 0.0 | 4.7 | 4.7 | n/a | 0.0 | 0.0 | 0.0 | n/a | 20.9 | 0.1 | 25.1 | n/a | 3.9 | n/a | 0.1 | 0.0 | n/a | n/a | 60 | 7 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 1.7 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | n/a | 1.8 | 1.3 | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Tocopherol, alpha (mg) | 7.7 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 4.3 | 0.0 | 0.0 | n/a | 0.9 | n/a | 0.2 | 0.0 | n/a | n/a | 13 | 2 |
| Tocopherol, beta (mg) | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 1.0 | n/a | n/a | n/a | 8.1 | n/a | n/a | 0.0 | n/a | n/a | 10 | 1 |
| Total Fat (g) | 54.0 | 0.1 | 0.1 | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | n/a | 2.0 | 8.2 | 0.0 | 0.0 | 16.7 | n/a | 84 | 10 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | 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 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | 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 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.3 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 1.3 | 0.9 | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 2.5 | 1.5 | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | 2.2 | 313.6 | 0.3 | 0.0 | 3.9 | 0.2 | 6,612.8 | 0.5 | 0.0 | n/a | 74.9 | 151.2 | 599.8 | 337.0 | 12,370.0 | n/a | 20,469 | 2,559 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 16.4 | 0.0 | 0.0 | 0.2 | 0.0 | 333.4 | 0.0 | 0.0 | n/a | 3.8 | 7.2 | 30.0 | 16.8 | 618.0 | n/a | 1,026 | 128 |
| 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | n/a | 1.0 | 3.4 | 0.0 | 0.0 | 3.5 | n/a | 9 | 1 |
| Vitamin C (mg) | 0.0 | 8.1 | 8.1 | 28.1 | 0.0 | 0.3 | 0.0 | 0.0 | 108.8 | 1.9 | 0.0 | n/a | 8.4 | 27.4 | 2.4 | 5.3 | 93.0 | n/a | 292 | 36 |
| 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 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Water (g) | 0.0 | 98.0 | 98.0 | 211.1 | 0.1 | 0.1 | 0.1 | 0.0 | 750.4 | 3.5 | 0.0 | n/a | 20.0 | 501.8 | 8.2 | 3.5 | 10.9 | n/a | 1,706 | 213 |
| Zinc (mg) | 0.0 | 0.2 | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.1 | 0.0 | n/a | 9.2 | 7.6 | 0.0 | 0.0 | 7.4 | n/a | 27 | 3 |
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.