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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

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