Nutritional Facts: Punjabi Pea and Mint 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.

  1/2 cup (99g)
split peas
1/2 cup (99g)
yellow split peas
1/2 cup (50g)
dried whole peas
1/2 cup (96g)
red lentils
1 (89g)
leeks
2 large (738g)
potatoes
3 large (216g)
carrots
1 stalk (40g)
celery
4 teaspoons (0g)
vegetable stock powder
8 cups (1,896g)
water
2 (6g)
garlic cloves
2 tablespoons (13g)
curry powder
1/4 cup (23g)
of fresh mint
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine (g) 1.1 1.1 0.1 1.0 0.1 0.5 0.2 0.0 n/a n/a 0.0 n/a 0.0 n/a 4 1
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0 0
Arginine (g) 2.2 2.2 0.2 1.9 0.1 0.7 0.2 0.0 n/a n/a 0.0 n/a 0.0 n/a 7 1
Ash (g) 2.6 2.6 0.4 1.9 0.9 8.0 2.1 0.3 n/a 1.9 0.1 0.7 0.5 n/a 22 4
Aspartic acid (g) 2.9 2.9 0.2 2.6 0.1 3.5 0.4 0.0 n/a n/a 0.0 n/a 0.1 n/a 13 2
Beta-sitosterol n/a n/a n/a 45.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 45 8
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0 0
Calcium (mg) 54.2 54.2 12.5 39.4 52.5 88.6 71.3 16.0 n/a 56.9 10.9 60.2 45.4 n/a 562 94
Calories 335.9 335.9 40.5 331.2 54.3 568.3 88.6 6.4 n/a 0.0 8.9 41.0 10.0 n/a 1,821 303
Calories (kj) 1,403.6 1,403.6 169.5 1,387.2 227.0 2,369.0 373.7 26.8 n/a 0.0 37.4 171.4 42.0 n/a 7,611 1,269
Campesterol n/a n/a n/a 5.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 6 1
Carbohydrates (g) 59.5 59.5 7.2 56.8 12.6 128.9 20.7 1.2 n/a 0.0 2.0 7.3 1.9 n/a 358 60
Cholesterol (mg) 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 n/a 0 0
Copper (mg) 0.9 0.9 0.1 1.3 0.1 0.8 0.1 0.0 n/a 0.2 0.0 0.1 0.1 n/a 4 1
Cystine (g) 0.4 0.4 0.0 0.3 0.0 0.2 0.2 0.0 n/a n/a 0.0 n/a 0.0 n/a 1 0
Dietary Fiber (g) 25.1 25.1 2.6 10.4 1.6 16.2 6.0 0.6 n/a 0.0 0.1 4.2 1.6 n/a 94 16
Folate (mcg) 269.9 269.9 32.5 195.8 57.0 118.1 41.0 14.4 n/a 0.0 0.2 19.4 23.9 n/a 1,042 174
Folate, DFE (mcg) 269.9 269.9 32.5 195.8 57.0 118.1 41.0 14.4 n/a 0.0 0.2 19.4 23.9 n/a 1,042 174
Folate, food (mcg) 269.9 269.9 32.5 195.8 57.0 118.1 41.0 14.4 n/a 0.0 0.2 19.4 23.9 n/a 1,042 174
Folic acid (mcg) 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 n/a 0 0
Fructose n/a n/a 0.2 n/a n/a 2.0 1.2 0.2 n/a n/a n/a 0.1 n/a n/a 4 1
Galactose n/a n/a 0.0 n/a n/a 0.0 0.0 0.3 n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a n/a 0.1 n/a n/a 2.4 1.3 0.2 n/a n/a n/a 0.1 n/a n/a 4 1
Glutamic acid (g) 4.1 4.1 0.4 3.7 0.2 2.5 0.8 0.0 n/a n/a 0.0 n/a 0.1 n/a 16 3
Glycine (g) 1.1 1.1 0.1 1.0 0.1 0.4 0.1 0.0 n/a n/a 0.0 n/a 0.0 n/a 4 1
Histidine (g) 0.6 0.6 0.1 0.7 0.0 0.3 0.1 0.0 n/a n/a 0.0 n/a 0.0 n/a 2 0
Iron (mg) 4.4 4.4 0.7 7.3 1.9 5.8 0.6 0.1 n/a 0.0 0.1 3.7 2.7 n/a 32 5
Isoleucine (g) 1.0 1.0 0.1 1.0 0.0 0.5 0.2 0.0 n/a n/a 0.0 n/a 0.0 n/a 4 1
Lactose n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 1.7 1.7 0.2 1.7 0.1 0.7 0.2 0.0 n/a n/a 0.0 n/a 0.1 n/a 6 1
Lysine (g) 1.7 1.7 0.2 1.7 0.1 0.8 0.2 0.0 n/a n/a 0.0 n/a 0.0 n/a 6 1
Magnesium (mg) 113.3 113.3 16.5 69.1 24.9 169.7 25.9 4.4 n/a 19.0 1.5 32.0 14.4 n/a 604 101
Maltose n/a n/a 0.1 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 1.4 1.4 0.2 1.4 0.4 1.1 0.3 0.0 n/a 0.0 0.1 0.5 0.3 n/a 7 1
Methionine (g) 0.2 0.2 0.0 0.2 0.0 0.2 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 1 0
Monounsaturated Fat (g) 0.2 0.2 0.0 0.5 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.7 0.0 n/a 2 0
Niacin (mg) 2.8 2.8 1.0 1.4 0.4 7.8 2.1 0.1 n/a 0.0 0.0 0.4 0.2 n/a 19 3
Pantothenic acid (mg) 1.7 1.7 0.1 0.3 0.1 2.2 0.6 0.1 n/a 0.0 0.0 n/a 0.1 n/a 7 1
Phenylalanine (g) 1.1 1.1 0.1 1.2 0.0 0.6 0.1 0.0 n/a n/a 0.0 n/a 0.0 n/a 4 1
Phosphorus (mg) 360.5 360.5 54.0 282.2 31.2 420.7 75.6 9.6 n/a 0.0 9.2 44.0 13.7 n/a 1,661 277
Phytosterols (mg) 133.0 133.0 n/a 54.7 n/a 36.9 n/a 2.4 n/a n/a n/a 9.1 2.3 n/a 371 62
Polyunsaturated Fat (g) 0.5 0.5 0.1 1.1 0.1 0.3 0.3 0.0 n/a 0.0 0.0 0.3 0.1 n/a 3 1
Potassium (mg) 966.3 966.3 122.0 554.9 160.2 3,107.0 691.2 104.0 n/a 19.0 24.1 194.4 104.4 n/a 7,014 1,169
Proline (g) 1.0 1.0 0.1 1.0 0.1 0.5 0.1 0.0 n/a n/a 0.0 n/a 0.0 n/a 4 1
Protein (g) 24.2 24.2 2.7 24.0 1.3 14.9 2.0 0.3 n/a 0.0 0.4 1.6 0.8 n/a 96 16
Retinol (mcg) 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 n/a 0 0
Riboflavin (mg) 0.2 0.2 0.1 0.1 0.0 0.2 0.1 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Saturated Fat (g) 0.2 0.2 0.0 0.4 0.0 0.2 0.1 0.0 n/a 0.0 0.0 0.3 0.0 n/a 1 0
Selenium (mcg) 1.6 1.6 0.9 7.9 0.9 2.2 0.2 0.2 n/a 0.0 0.9 2.2 n/a n/a 18 3
Serine (g) 1.1 1.1 0.1 1.1 0.1 0.5 0.1 0.0 n/a n/a 0.0 n/a 0.0 n/a 4 1
Sodium (mg) 14.8 14.8 2.5 6.7 17.8 44.3 149.0 32.0 n/a 56.9 1.0 6.6 6.8 n/a 353 59
Starch n/a n/a n/a n/a n/a 113.9 3.1 0.0 n/a n/a n/a n/a n/a n/a 117 20
Stigmasterol n/a n/a n/a 3.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 4 1
Sucrose n/a n/a 2.5 n/a n/a 1.3 7.8 0.0 n/a n/a n/a 0.1 n/a n/a 12 2
Sugar (g) 7.9 7.9 2.8 n/a 3.5 5.8 10.2 0.7 n/a 0.0 0.1 0.3 n/a n/a 39 7
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 0.7 0.7 0.1 0.5 0.1 0.6 0.1 0.0 n/a 0.0 0.0 0.0 0.0 n/a 3 0
Threonine (g) 0.9 0.9 0.1 0.9 0.1 0.5 0.4 0.0 n/a n/a 0.0 n/a 0.0 n/a 4 1
Tocopherol, alpha (mg) 0.1 0.1 0.1 n/a 0.8 0.1 1.4 0.1 n/a 0.0 0.0 2.8 n/a n/a 5 1
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.1 0.1 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 2.1 2.1 0.5 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.1 n/a n/a 5 1
Total Fat (g) 1.1 1.1 0.2 2.1 0.3 0.7 0.5 0.1 n/a 0.0 0.0 1.7 0.2 n/a 8 1
TransFatty acids 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 0 0
Tryptophan (g) 0.3 0.3 0.0 0.2 0.0 0.2 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 1 0
Tyrosine (g) 0.7 0.7 0.1 0.6 0.0 0.3 0.1 0.0 n/a n/a 0.0 n/a 0.0 n/a 3 0
Valine (g) 1.1 1.1 0.1 1.2 0.0 0.7 0.1 0.0 n/a n/a 0.0 n/a 0.0 n/a 5 1
Vitamin A, IU (IU) 146.8 146.8 382.5 55.7 1,483.6 14.8 36,085.0 179.6 n/a 0.0 0.5 124.2 924.3 n/a 39,544 6,591
Vitamin A, RAE (mcg) 6.9 6.9 19.0 2.9 73.9 0.0 1,803.6 8.8 n/a 0.0 0.0 6.2 46.3 n/a 1,974 329
Vitamin B-12 (mcg) 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 n/a 0 0
Vitamin B-6 (mg) 0.2 0.2 0.1 0.4 0.2 2.2 0.3 0.0 n/a 0.0 0.1 0.1 0.0 n/a 4 1
Vitamin C (mg) 1.8 1.8 20.0 1.6 10.7 145.4 12.7 1.2 n/a 0.0 1.9 1.4 3.0 n/a 202 34
Vitamin D (IU) 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 n/a 0 0
Water (g) 11.1 11.1 39.4 11.3 73.9 585.5 190.7 38.2 n/a 1,894.1 3.5 1.2 19.5 n/a 2,880 480
Zinc (mg) 3.0 3.0 0.6 3.7 0.1 2.1 0.5 0.1 n/a 0.0 0.1 0.5 0.2 n/a 14 2

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