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    Nutritional Facts: Lentil and Bulgur Pilaf With Green and Yellow Squash

    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.

      4 cups (908g)
    fat-free chicken broth
    1 cup (140g)
    bulgur
    1 cup (192g)
    brown lentils
    1 medium (110g)
    onions
    1 (0g)
    bay leaves
    1/2 teaspoon (3g)
    salt
    1/2 teaspoon (1g)
    allspice
    1/2 teaspoon (1g)
    black pepper
    1 tablespoon (15g)
    lemon juice
    1 tablespoon (14g)
    olive oil
    1 small (118g)
    zucchini
    1 small (118g)
    yellow squash
    1 (3g)
    garlic cloves
    1 teaspoon (2g)
    lemon zest
    1 1/2 tablespoons (6g)
    parsley
    1 tablespoon (1g)
    cilantro
    1 to taste (0g)
    lemon wedges
    Total 1 serving
    Alanine (g) 0.2 0.6 2.1 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.1 0.1 0.0 n/a 0.0 n/a n/a 3 1
    Alcohol n/a 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 n/a 0 0
    Arginine (g) 0.1 0.8 3.8 0.1 n/a 0.0 n/a 0.0 n/a 0.0 0.1 0.1 0.0 n/a 0.0 n/a n/a 5 1
    Ash (g) 9.5 2.1 5.1 0.4 0.0 3.0 0.0 0.1 0.0 0.0 0.7 0.7 0.0 0.0 0.1 0.0 n/a 22 4
    Aspartic acid (g) 0.2 0.9 5.5 0.1 n/a 0.0 n/a 0.0 n/a 0.0 0.2 0.2 0.0 n/a 0.0 n/a n/a 7 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 n/a 0.0 n/a 0 0
    Caffeine n/a 0.0 0.0 0.0 n/a 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
    Calcium (mg) 36.3 49.0 107.5 25.3 0.5 0.7 6.6 5.1 0.9 0.1 18.9 18.9 5.4 2.7 7.9 0.7 n/a 287 48
    Calories 36.3 478.8 677.8 44.0 0.2 0.0 2.6 2.9 3.4 119.3 20.1 20.1 4.5 0.9 2.1 0.2 n/a 1,413 236
    Calories (kj) 163.4 2,003.4 2,835.8 182.6 0.8 0.0 11.0 12.1 13.9 499.4 82.6 82.6 18.7 3.9 8.6 1.0 n/a 5,920 987
    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 n/a 0.0 n/a 0 0
    Carbohydrates (g) 1.3 106.2 115.4 10.3 0.0 0.0 0.7 0.7 1.1 0.0 3.7 3.7 1.0 0.3 0.4 0.0 n/a 245 41
    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 0.0 0.0 n/a 0 0
    Copper (mg) 0.2 0.5 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 n/a 2 0
    Cystine (g) 0.1 0.4 0.6 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 1 0
    Dietary Fiber (g) 0.0 25.6 58.6 1.9 0.0 0.0 0.2 0.3 0.0 0.0 1.2 1.2 0.1 0.2 0.2 0.0 n/a 89 15
    Folate (mcg) 9.1 37.8 919.7 20.9 0.1 0.0 0.4 0.2 3.1 0.0 28.3 28.3 0.1 0.3 8.7 0.6 n/a 1,057 176
    Folate, DFE n/a 37.8 919.7 20.9 0.1 0.0 0.4 0.2 3.1 0.0 28.3 28.3 0.1 0.3 8.7 0.6 n/a 1,048 175
    Folate, food (mcg) 9.1 37.8 919.7 20.9 0.1 0.0 0.4 0.2 3.1 0.0 28.3 28.3 0.1 0.3 8.7 0.6 n/a 1,057 176
    Folic acid n/a 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 n/a 0 0
    Fructose (g) 0.0 n/a 0.5 1.4 n/a n/a n/a 0.0 0.2 n/a 1.6 1.6 n/a n/a n/a n/a n/a 5 1
    Galactose (g) 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
    Glucose (dextrose) (g) 1.4 n/a 0.0 2.2 n/a n/a n/a 0.0 0.2 n/a 1.3 1.3 n/a n/a n/a n/a n/a 6 1
    Glutamic acid (g) 2.6 5.4 7.7 0.3 n/a 0.0 n/a 0.0 n/a 0.0 0.2 0.2 0.0 n/a 0.0 n/a n/a 16 3
    Glycine (g) 0.3 0.7 2.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.1 0.1 0.0 n/a 0.0 n/a n/a 3 1
    Histidine (g) 0.1 0.4 1.4 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 2 0
    Hydroxyproline n/a n/a 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
    Iron (mg) 1.3 3.4 14.5 0.2 0.0 0.0 0.1 0.1 0.0 0.1 0.4 0.4 0.1 0.0 0.4 0.0 n/a 21 4
    Isoleucine (g) 0.1 0.6 2.1 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.1 0.1 0.0 n/a 0.0 n/a n/a 3 0
    Lactose (g) 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
    Leucine (g) 0.1 1.2 3.6 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.1 0.1 0.0 n/a 0.0 n/a n/a 5 1
    Lysine (g) 0.2 0.5 3.5 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.1 0.1 0.0 n/a 0.0 n/a n/a 4 1
    Magnesium (mg) 9.1 229.6 234.2 11.0 0.1 0.0 1.4 2.0 0.9 0.0 21.2 21.2 0.8 0.3 2.9 0.3 n/a 535 89
    Maltose (g) 0.0 n/a 0.6 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a 1 0
    Manganese (mg) 0.1 4.3 2.6 0.1 0.0 0.0 0.0 0.1 0.0 0.0 0.2 0.2 0.1 n/a 0.0 0.0 n/a 8 1
    Methionine (g) 0.1 0.3 0.4 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 1 0
    Monounsaturated Fat (g) 0.0 0.2 0.4 0.0 0.0 0.0 0.0 0.0 0.0 9.8 0.0 0.0 0.0 0.0 0.0 0.0 n/a 11 2
    Niacin (mg) 5.1 7.2 5.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0.5 0.0 0.0 0.1 0.0 n/a 19 3
    Pantothenic acid (mg) 1.1 1.5 4.1 0.1 n/a 0.0 n/a 0.0 0.0 0.0 0.2 0.2 0.0 0.0 0.0 0.0 n/a 7 1
    Phenylalanine (g) 0.1 0.8 2.4 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.1 0.1 0.0 n/a 0.0 n/a n/a 3 1
    Phosphorus (mg) 99.9 420.0 865.9 31.9 0.1 0.0 1.1 1.8 1.2 0.0 44.8 44.8 4.6 0.2 3.3 0.5 n/a 1,520 253
    Phytosterols n/a n/a n/a 16.5 n/a 0.0 0.6 1.1 n/a 29.8 n/a n/a n/a 0.7 0.3 0.1 n/a 49 8
    Polyunsaturated Fat (g) 0.0 0.8 1.0 0.0 0.0 0.0 0.0 0.0 0.0 1.4 0.1 0.1 0.0 0.0 0.0 0.0 n/a 3 1
    Potassium (mg) 272.4 574.0 1,833.6 160.6 0.3 0.2 10.5 15.3 15.7 0.1 308.0 308.0 12.0 3.2 31.6 5.2 n/a 3,551 592
    Proline (g) 0.1 1.8 2.1 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 4 1
    Protein (g) 4.9 17.2 49.5 1.2 0.0 0.0 0.1 0.1 0.1 0.0 1.4 1.4 0.2 0.0 0.2 0.0 n/a 76 13
    Retinol n/a 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 n/a 0 0
    Riboflavin (mg) 0.2 0.2 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 n/a 1 0
    Saturated Fat (g) 0.0 0.3 0.3 0.0 0.0 0.0 0.0 0.0 0.0 1.9 0.1 0.1 0.0 0.0 0.0 0.0 n/a 3 0
    Selenium (mcg) 20.0 3.2 15.9 0.6 0.0 0.0 0.0 0.1 0.0 0.0 0.2 0.2 0.4 0.0 0.0 0.0 n/a 41 7
    Serine (g) 0.1 0.8 2.3 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.1 0.1 0.0 n/a 0.0 n/a n/a 3 1
    Sodium (mg) 3,713.7 23.8 11.5 4.4 0.0 1,162.7 0.8 0.2 0.2 0.3 9.4 9.4 0.5 0.1 3.2 0.5 n/a 4,941 823
    Starch (g) 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0.0 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 n/a 0.0 n/a 0 0
    Sucrose (g) 0.0 n/a 2.8 1.1 n/a n/a n/a 0.0 0.1 n/a 0.1 0.1 n/a n/a n/a n/a n/a 4 1
    Sugar (g) 1.4 0.6 3.9 4.7 n/a 0.0 n/a 0.0 0.4 0.0 3.0 3.0 0.0 0.1 0.0 0.0 n/a 17 3
    Theobromine n/a 0.0 0.0 0.0 n/a 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
    Thiamin (mg) 0.1 0.3 1.7 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.0 n/a 2 0
    Threonine (g) 0.1 0.5 1.8 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 2 0
    Tocopherol, alpha n/a 0.1 0.9 0.0 n/a 0.0 n/a 0.0 0.0 1.9 0.1 0.1 0.0 0.0 0.0 0.0 n/a 3 1
    Tocopherol, beta n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0 0
    Tocopherol, delta n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0 0
    Tocopherol, gamma n/a n/a 8.1 0.0 n/a n/a n/a 0.1 n/a 0.1 n/a n/a n/a n/a 0.0 n/a n/a 8 1
    Total Fat (g) 1.5 1.9 2.0 0.1 0.0 0.0 0.1 0.0 0.0 13.5 0.4 0.4 0.0 0.0 0.0 0.0 n/a 20 3
    Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
    TransFatty acids n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.1 0.3 0.4 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 1 0
    Tyrosine (g) 0.1 0.5 1.3 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 2 0
    Valine (g) 0.1 0.8 2.5 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.1 0.1 0.0 n/a 0.0 n/a n/a 3 1
    Vitamin A, IU n/a 12.6 74.9 2.2 3.7 0.0 5.4 6.3 0.9 0.0 236.0 236.0 0.3 1.0 480.2 67.5 n/a 1,127 188
    Vitamin A, RAE n/a 0.0 3.8 0.0 0.2 0.0 0.3 0.3 0.0 0.0 11.8 11.8 0.0 0.1 24.0 3.4 n/a 56 9
    Vitamin B-12 (mcg) 1.8 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 n/a 2 0
    Vitamin B-6 (mg) 0.1 0.5 1.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.2 0.0 0.0 0.0 0.0 n/a 2 0
    Vitamin C (mg) 0.0 0.0 8.4 8.1 0.0 0.0 0.4 0.0 5.9 0.0 21.1 21.1 0.9 2.6 7.6 0.3 n/a 77 13
    Vitamin D n/a 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 n/a 0 0
    Water (g) 890.7 12.6 20.0 98.0 0.0 0.0 0.1 0.1 14.1 0.0 111.9 111.9 1.8 1.6 5.0 0.9 n/a 1,269 211
    Zinc (mg) 0.2 2.7 9.2 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.4 0.0 0.0 0.1 0.0 n/a 13 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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