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 cup (192g) red lentils |
1 cup (177g) great northern beans |
1/2 cup (64g) carrots |
2 (220g) onions |
7 (21g) garlic cloves |
3 teaspoons (7g) ground pepper |
1 teaspoon (2g) ground cumin |
1 to taste (16g) red pepper flakes |
3 tablespoons (41g) extra virgin olive oil |
1 teaspoon (5g) butter |
4 cups (948g) water |
1 bunch (30g) fresh cilantro |
1 to taste (0g) salt |
Total | 1 serving | |
| Alanine (g) | 2.0 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Alcohol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 3.7 | 0.9 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 3 |
| Ash (g) | 3.7 | 2.0 | 0.6 | 0.8 | 0.3 | 0.3 | 0.2 | n/a | 0.0 | 0.1 | 0.9 | 0.4 | n/a | 9 | 5 |
| Aspartic acid (g) | 5.3 | 1.8 | 0.1 | 0.2 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 8 | 4 |
| Beta-sitosterol (mg) | 90.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.6 | n/a | 91 | 46 |
| Caffeine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 78.7 | 120.4 | 21.1 | 50.6 | 38.0 | 30.6 | 19.6 | n/a | 0.4 | 1.1 | 28.4 | 20.1 | n/a | 409 | 204 |
| Calories | 662.4 | 208.9 | 26.2 | 88.0 | 31.3 | 17.3 | 7.9 | n/a | 358.0 | 33.6 | 0.0 | 6.9 | n/a | 1,441 | 720 |
| Calories (kj) | 2,774.4 | 874.4 | 110.7 | 365.2 | 130.8 | 72.5 | 32.9 | n/a | 1,498.1 | 140.5 | 0.0 | 28.5 | n/a | 6,028 | 3,014 |
| Campesterol (mg) | 11.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 12 | 6 |
| Carbohydrates (g) | 113.6 | 37.3 | 6.1 | 20.5 | 6.9 | 4.4 | 0.9 | n/a | 0.0 | 0.0 | 0.0 | 1.1 | n/a | 191 | 95 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 10.1 | 0.0 | 0.0 | n/a | 10 | 5 |
| Copper (mg) | 2.5 | 0.4 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 3 | 2 |
| Cystine (g) | 0.6 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 20.7 | 12.4 | 1.8 | 3.7 | 0.4 | 1.7 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 42 | 21 |
| Folate (mcg) | 391.7 | 180.5 | 12.2 | 41.8 | 0.6 | 1.2 | 0.2 | n/a | 0.0 | 0.1 | 0.0 | 18.6 | n/a | 647 | 323 |
| Folate, DFE (mcg) | 391.7 | 180.5 | 12.2 | 41.8 | 0.6 | 1.2 | 0.2 | n/a | 0.0 | 0.1 | 0.0 | 18.6 | n/a | 647 | 323 |
| Folate, food (mcg) | 391.7 | 180.5 | 12.2 | 41.8 | 0.6 | 1.2 | 0.2 | n/a | 0.0 | 0.1 | 0.0 | 18.6 | n/a | 647 | 323 |
| 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 | n/a | 0 | 0 |
| Fructose | n/a | n/a | 0.4 | 2.8 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 2 |
| Galactose | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.4 | 4.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 2 |
| Glutamic acid (g) | 7.4 | 2.2 | 0.2 | 0.6 | 0.2 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 11 | 5 |
| Glycine (g) | 1.9 | 0.6 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Histidine (g) | 1.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 14.5 | 3.8 | 0.2 | 0.5 | 0.4 | 0.7 | 1.4 | n/a | 0.2 | 0.0 | 0.0 | 0.5 | n/a | 22 | 11 |
| Isoleucine (g) | 2.1 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Lactose | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 3.5 | 1.2 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 2 |
| Lysine (g) | 3.3 | 1.0 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 5 | 2 |
| Magnesium (mg) | 138.2 | 88.5 | 7.7 | 22.0 | 5.3 | 11.8 | 7.7 | n/a | 0.0 | 0.1 | 9.5 | 7.8 | n/a | 299 | 149 |
| Maltose | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 2.7 | 0.9 | 0.1 | 0.3 | 0.4 | 0.9 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 5 | 3 |
| Methionine (g) | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 29.5 | 1.0 | 0.0 | 0.1 | n/a | 32 | 16 |
| Niacin (mg) | 2.9 | 1.2 | 0.6 | 0.3 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 6 | 3 |
| Pantothenic acid (mg) | 0.7 | 0.5 | 0.2 | 0.3 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 2 | 1 |
| Phenylalanine (g) | 2.4 | 0.8 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 2 |
| Phosphorus (mg) | 564.5 | 292.1 | 22.4 | 63.8 | 32.1 | 10.9 | 10.5 | n/a | 0.0 | 1.1 | 0.0 | 14.4 | n/a | 1,012 | 506 |
| Phytosterols (mg) | 109.4 | n/a | n/a | 33.0 | n/a | 6.3 | 1.4 | n/a | 89.5 | n/a | n/a | 1.5 | n/a | 241 | 121 |
| Polyunsaturated Fat (g) | 2.2 | 0.3 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 4.3 | 0.1 | 0.0 | 0.0 | n/a | 7 | 4 |
| Potassium (mg) | 1,109.8 | 692.1 | 204.8 | 321.2 | 84.2 | 91.7 | 37.5 | n/a | 0.4 | 1.1 | 9.5 | 156.3 | n/a | 2,709 | 1,354 |
| Proline (g) | 2.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Protein (g) | 47.9 | 14.7 | 0.6 | 2.4 | 1.3 | 0.7 | 0.4 | n/a | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 69 | 34 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 31.4 | 0.0 | 0.0 | n/a | 31 | 16 |
| Riboflavin (mg) | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Saturated Fat (g) | 0.7 | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 5.6 | 2.4 | 0.0 | 0.0 | n/a | 9 | 5 |
| Selenium (mcg) | 15.7 | 7.3 | 0.1 | 1.1 | 3.0 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 28 | 14 |
| Serine (g) | 2.2 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 2 |
| Sodium (mg) | 13.4 | 3.5 | 44.2 | 8.8 | 3.6 | 1.4 | 3.5 | n/a | 0.8 | 33.5 | 28.4 | 13.8 | n/a | 155 | 77 |
| Starch | n/a | n/a | 0.9 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Stigmasterol (mg) | 7.7 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.9 | n/a | 9 | 4 |
| Sucrose | n/a | n/a | 2.3 | 2.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 2 |
| Sugar | n/a | n/a | 3.0 | 9.3 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 13 | 6 |
| Theobromine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 1.0 | 0.3 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 1 |
| Threonine (g) | 1.7 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Tocopherol, alpha | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 5.8 | 0.1 | 0.0 | 0.8 | n/a | 7 | 4 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 0.0 | 0.0 | n/a | 0.5 | n/a | n/a | 0.3 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 4.2 | 0.8 | 0.2 | 0.2 | 0.1 | 0.2 | 0.5 | n/a | 40.5 | 3.8 | 0.0 | 0.2 | n/a | 51 | 25 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 1.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 1 |
| Valine (g) | 2.4 | 0.8 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 2 |
| Vitamin A, IU (IU) | 111.4 | 1.8 | 10,691.8 | 4.4 | 1.9 | 37.7 | 26.7 | n/a | 0.0 | 117.1 | 0.0 | 2,024.4 | n/a | 13,017 | 6,509 |
| Vitamin A, RAE (mcg) | 5.8 | 0.0 | 534.4 | 0.0 | 0.0 | 1.9 | 1.3 | n/a | 0.0 | 32.1 | 0.0 | 101.1 | n/a | 677 | 338 |
| 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 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.8 | 0.2 | 0.1 | 0.3 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
| Vitamin C (mg) | 3.3 | 2.3 | 3.8 | 16.3 | 6.6 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 8.1 | n/a | 40 | 20 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2.8 | 0.0 | 0.0 | n/a | 3 | 1 |
| Water (g) | 22.6 | 122.1 | 56.5 | 196.0 | 12.3 | 0.9 | 0.2 | n/a | 0.0 | 0.7 | 947.1 | 27.7 | n/a | 1,386 | 693 |
| Zinc (mg) | 7.5 | 1.6 | 0.2 | 0.4 | 0.2 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 10 | 5 |
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.