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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1 tablespoon (14g) olive oil |
1 cup (160g) onions |
4 (12g) garlic cloves |
1/2 cup (96g) dry lentils |
1 1/2 teaspoons (3g) ground coriander |
1 1/2 teaspoons (3g) ground cumin |
1/2 teaspoon (1g) black pepper |
1/2 teaspoon (1g) ground cinnamon |
3 3/4 cups (900g) reduced-sodium chicken broth |
1/2 cup (51g) celery |
1/2 cup (27g) sun-dried tomatoes |
1 medium (196g) summer squash |
1/2 cup (75g) green bell peppers |
1/2 cup (30g) parsley |
1 cup (180g) plum tomatoes |
1/4 cup (4g) cilantro |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 1.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
| Alcohol (g) | 0.0 | 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 | 0 | 0 |
| Arginine (g) | 0.0 | 0.2 | 0.1 | 1.9 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Ash (g) | 0.0 | 0.6 | 0.2 | 2.6 | 0.2 | 0.2 | 0.1 | 0.0 | 1.8 | 0.4 | 3.4 | 1.2 | 0.3 | 0.7 | 0.9 | 0.1 | 13 | 2 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.1 | 2.7 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.5 | 0.3 | 0.2 | 0.1 | 0.2 | n/a | 4 | 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 | 0.1 | 0 | 0 |
| Caffeine (mg) | 0.0 | 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 | 0 | 0 |
| Calcium (mg) | 0.1 | 36.8 | 21.7 | 53.8 | 19.1 | 29.3 | 5.1 | 13.1 | 36.0 | 20.2 | 29.7 | 29.4 | 7.5 | 41.4 | 18.0 | 2.7 | 364 | 61 |
| Calories | 119.3 | 64.0 | 17.9 | 338.9 | 8.0 | 11.8 | 2.9 | 3.2 | 144.0 | 8.1 | 69.7 | 31.4 | 14.9 | 10.8 | 32.4 | 0.9 | 878 | 146 |
| Calories (kj) | 499.4 | 265.6 | 74.8 | 1,417.9 | 33.6 | 49.4 | 12.1 | 13.5 | 603.0 | 33.8 | 291.3 | 135.2 | 62.6 | 45.3 | 133.2 | 3.8 | 3,675 | 612 |
| 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 | 0 | 0 |
| Carbohydrates (g) | 0.0 | 14.9 | 4.0 | 57.7 | 1.5 | 1.4 | 0.7 | 1.1 | 10.8 | 1.5 | 15.1 | 6.6 | 3.5 | 1.9 | 7.0 | 0.1 | 128 | 21 |
| 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 | 0 | 0 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Dietary Fiber (g) | 0.0 | 2.7 | 0.3 | 29.3 | 1.1 | 0.3 | 0.3 | 0.7 | 0.0 | 0.8 | 3.3 | 2.2 | 1.3 | 1.0 | 2.2 | 0.1 | 46 | 8 |
| Folate (mcg) | 0.0 | 30.4 | 0.4 | 459.8 | 0.0 | 0.3 | 0.2 | 0.1 | 0.0 | 18.2 | 18.4 | 56.8 | 7.5 | 45.6 | 27.0 | 2.5 | 667 | 111 |
| Folate, DFE (mcg) | 0.0 | 30.4 | 0.4 | 459.8 | 0.0 | 0.3 | 0.2 | 0.1 | 0.0 | 18.2 | 18.4 | 56.8 | 7.5 | 45.6 | 27.0 | 2.5 | 667 | 111 |
| Folate, food (mcg) | 0.0 | 30.4 | 0.4 | 459.8 | 0.0 | 0.3 | 0.2 | 0.1 | 0.0 | 18.2 | 18.4 | 56.8 | 7.5 | 45.6 | 27.0 | 2.5 | 667 | 111 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 2.1 | n/a | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | 1.9 | 0.8 | n/a | 2.5 | n/a | 8 | 1 |
| Galactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 3.2 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | 1.5 | 0.9 | n/a | 2.3 | n/a | 8 | 1 |
| Glutamic acid (g) | 0.0 | 0.4 | 0.1 | 3.8 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.4 | 0.2 | 0.1 | 0.1 | 0.8 | n/a | 7 | 1 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 1.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.7 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.1 | 0.3 | 0.2 | 7.2 | 0.4 | 2.1 | 0.1 | 0.1 | 1.9 | 0.1 | 2.5 | 0.7 | 0.3 | 1.9 | 0.5 | 0.1 | 18 | 3 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 1.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Lactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 1.8 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 2 | 0 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | 1.7 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 2 | 0 |
| Magnesium (mg) | 0.0 | 16.0 | 3.0 | 117.1 | 8.9 | 11.5 | 2.0 | 0.8 | 9.0 | 5.6 | 52.4 | 33.3 | 7.5 | 15.0 | 19.8 | 1.0 | 303 | 50 |
| Maltose | n/a | 0.0 | n/a | 0.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.2 | 0.2 | 1.3 | 0.1 | 0.1 | 0.1 | 0.2 | n/a | 0.1 | 0.5 | 0.3 | 0.1 | 0.0 | 0.2 | 0.0 | 3 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 0.2 | 0.4 | 0.4 | 0.0 | 0.0 | 2.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 14 | 2 |
| Niacin (mg) | 0.0 | 0.2 | 0.1 | 2.5 | 0.1 | 0.1 | 0.0 | 0.0 | 12.3 | 0.2 | 2.4 | 1.0 | 0.4 | 0.4 | 1.1 | 0.0 | 21 | 3 |
| Pantothenic acid (mg) | 0.0 | 0.2 | 0.1 | 2.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.6 | 0.3 | 0.1 | 0.1 | 0.2 | 0.0 | 4 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 1.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Phosphorus (mg) | 0.0 | 46.4 | 18.4 | 433.0 | 11.0 | 15.7 | 1.8 | 0.8 | 270.0 | 12.1 | 96.1 | 74.5 | 14.9 | 17.4 | 43.2 | 1.9 | 1,057 | 176 |
| Phytosterols (mg) | 29.8 | 24.0 | n/a | n/a | 1.2 | 2.1 | 1.1 | 0.3 | n/a | 3.0 | n/a | n/a | 6.7 | 1.5 | 12.6 | 0.2 | 83 | 14 |
| Polyunsaturated Fat (g) | 1.4 | 0.0 | 0.0 | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 1.1 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 4 | 1 |
| Potassium (mg) | 0.1 | 233.6 | 48.1 | 916.8 | 34.2 | 56.3 | 15.3 | 5.6 | 774.0 | 131.3 | 925.3 | 513.5 | 130.4 | 166.2 | 426.6 | 20.8 | 4,398 | 733 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 1.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 1 | 0 |
| Protein (g) | 0.0 | 1.8 | 0.8 | 24.8 | 0.3 | 0.6 | 0.1 | 0.1 | 18.0 | 0.3 | 3.8 | 2.4 | 0.6 | 0.9 | 1.6 | 0.1 | 56 | 9 |
| Retinol (mcg) | 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 | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 1.9 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 4 | 1 |
| Selenium (mcg) | 0.0 | 0.8 | 1.7 | 8.0 | 0.7 | 0.2 | 0.1 | 0.0 | 0.0 | 0.2 | 1.5 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 14 | 2 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 1.1 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Sodium (mg) | 0.3 | 6.4 | 2.0 | 5.8 | 0.9 | 5.3 | 0.2 | 0.1 | 270.0 | 40.4 | 565.7 | 3.9 | 2.2 | 16.8 | 9.0 | 1.8 | 931 | 155 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 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 | 0.1 | 0 | 0 |
| Sucrose | n/a | 1.6 | n/a | 1.4 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.1 | n/a | 0.0 | n/a | 3 | 1 |
| Sugar (g) | 0.0 | 6.8 | 0.1 | 1.9 | n/a | 0.1 | 0.0 | 0.0 | 1.2 | 0.9 | 10.1 | 4.3 | 1.8 | 0.3 | 4.7 | 0.0 | 32 | 5 |
| Theobromine (mg) | 0.0 | 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 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Tocopherol, alpha (mg) | 1.9 | 0.0 | 0.0 | 0.5 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.3 | 0.2 | 1.0 | 0.1 | 5 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | n/a | 4.1 | n/a | n/a | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.2 | n/a | 5 | 1 |
| Total Fat (g) | 13.5 | 0.2 | 0.1 | 1.0 | 0.5 | 0.7 | 0.0 | 0.0 | 5.4 | 0.1 | 0.8 | 0.4 | 0.1 | 0.2 | 0.4 | 0.0 | 23 | 4 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 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 | n/a | n/a | 0.0 | 0.0 | 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 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.7 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 1.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 3.2 | 1.1 | 37.4 | 0.0 | 40.0 | 6.3 | 3.9 | 0.0 | 226.7 | 236.0 | 392.0 | 275.7 | 2,527.2 | 1,499.4 | 269.9 | 5,519 | 920 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 2.0 | 0.3 | 0.2 | 0.0 | 11.1 | 11.9 | 19.6 | 13.4 | 126.3 | 75.6 | 13.5 | 276 | 46 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.2 | 0.1 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.4 | 0.2 | 0.0 | 0.1 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 11.8 | 3.7 | 4.2 | 0.6 | 0.2 | 0.0 | 0.0 | 0.0 | 1.6 | 10.6 | 33.3 | 59.9 | 39.9 | 24.7 | 1.1 | 192 | 32 |
| 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water (g) | 0.0 | 142.6 | 7.0 | 10.0 | 0.2 | 0.3 | 0.1 | 0.1 | 864.0 | 48.2 | 3.9 | 185.5 | 69.9 | 26.3 | 170.1 | 3.7 | 1,532 | 255 |
| Zinc (mg) | 0.0 | 0.3 | 0.1 | 4.6 | 0.1 | 0.2 | 0.0 | 0.0 | 0.9 | 0.1 | 0.5 | 0.6 | 0.1 | 0.3 | 0.3 | 0.0 | 8 | 1 |
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.