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    Nutritional Facts: Lentil and Rice Salad

    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 tablespoon (14g)
    extra virgin olive oil
    1 (61g)
    carrots
    1 small (70g)
    onions
    2 (6g)
    garlic cloves
    1 1/4 cups (240g)
    dry green lentils
    2 1/2 cups (610g)
    chicken broth
    1 (0g)
    bay leaves
    1 cup (185g)
    long-grain white rice
    1/2 cup (67g)
    kalamata olives
    1/2 cup (30g)
    fresh Italian parsley
    1 tablespoon (2g)
    fresh thyme leaves
    2 teaspoons (4g)
    lemon peel
    1 to taste (0g)
    salt & freshly ground black pepper
    Total 1 serving
    Alanine (g) 0.0 0.1 0.0 0.0 2.6 n/a n/a 0.8 0.0 0.1 n/a n/a n/a 4 1
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
    Arginine (g) 0.0 0.1 0.1 0.0 4.8 n/a n/a 1.1 0.0 0.0 n/a n/a n/a 6 1
    Ash (g) 0.0 0.6 0.2 0.1 6.4 6.2 0.0 1.2 1.5 0.7 0.1 0.0 n/a 17 3
    Aspartic acid (g) 0.0 0.1 0.1 0.0 6.9 n/a n/a 1.2 0.1 0.1 n/a n/a n/a 8 1
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0 0
    Calcium (mg) 0.1 20.1 16.1 10.9 134.4 24.4 0.5 51.8 59.1 41.4 9.7 5.4 n/a 374 62
    Calories 119.3 25.0 28.0 8.9 847.2 97.6 0.2 675.3 77.3 10.8 2.4 1.9 n/a 1,894 316
    Calories (kj) 499.4 105.5 116.2 37.4 3,544.8 408.7 0.8 2,825.0 323.2 45.3 10.2 7.9 n/a 7,924 1,321
    Carbohydrates (g) 0.0 5.8 6.5 2.0 144.2 2.3 0.0 147.9 4.2 1.9 0.6 0.6 n/a 316 53
    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 n/a 0 0
    Copper (mg) 0.0 0.0 0.0 0.0 1.2 0.3 0.0 0.4 0.2 0.0 0.0 0.0 n/a 2 0
    Cystine (g) 0.0 0.1 0.0 0.0 0.8 n/a n/a 0.3 n/a 0.0 n/a n/a n/a 1 0
    Dietary Fiber (g) 0.0 1.7 1.2 0.1 73.2 0.0 0.0 2.4 2.2 1.0 0.3 0.4 n/a 83 14
    Folate (mcg) 0.0 11.6 13.3 0.2 1,149.6 12.2 0.1 427.4 0.0 45.6 1.1 0.5 n/a 1,662 277
    Folate, DFE (mcg) 0.0 11.6 13.3 0.2 1,149.6 12.2 0.1 716.0 0.0 45.6 1.1 0.5 n/a 1,950 325
    Folate, food (mcg) 0.0 11.6 13.3 0.2 1,149.6 12.2 0.1 14.8 0.0 45.6 1.1 0.5 n/a 1,249 208
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 412.6 0.0 0.0 0.0 0.0 n/a 413 69
    Fructose n/a 0.3 0.9 n/a 0.6 n/a n/a 0.0 n/a n/a n/a n/a n/a 2 0
    Galactose n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
    Glucose (dextrose) n/a 0.4 1.4 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 2 0
    Glutamic acid (g) 0.0 0.2 0.2 0.0 9.6 n/a n/a 2.6 0.1 0.1 n/a n/a n/a 13 2
    Glycine (g) 0.0 0.0 0.0 0.0 2.5 n/a n/a 0.6 0.0 0.0 n/a n/a n/a 3 1
    Histidine (g) 0.0 0.0 0.0 0.0 1.7 n/a n/a 0.3 0.0 0.0 n/a n/a n/a 2 0
    Iron (mg) 0.1 0.2 0.1 0.1 18.1 1.3 0.0 8.0 2.2 1.9 0.4 0.0 n/a 32 5
    Isoleucine (g) 0.0 0.0 0.0 0.0 2.7 n/a n/a 0.6 0.0 0.0 0.0 n/a n/a 3 1
    Lactose n/a 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
    Leucine (g) 0.0 0.1 0.0 0.0 4.5 n/a n/a 1.1 0.0 0.1 0.0 n/a n/a 6 1
    Lysine (g) 0.0 0.1 0.0 0.0 4.3 n/a n/a 0.5 0.0 0.1 0.0 n/a n/a 5 1
    Magnesium (mg) 0.0 7.3 7.0 1.5 292.8 6.1 0.1 46.3 2.7 15.0 3.8 0.6 n/a 383 64
    Maltose n/a 0.0 0.0 n/a 0.7 n/a n/a 0.0 n/a n/a n/a n/a n/a 1 0
    Manganese (mg) 0.0 0.1 0.1 0.1 3.2 0.6 0.0 2.0 0.0 0.0 0.0 n/a n/a 6 1
    Methionine (g) 0.0 0.0 0.0 0.0 0.5 n/a n/a 0.3 0.0 0.0 n/a n/a n/a 1 0
    Monounsaturated Fat (g) 9.8 0.0 0.0 0.0 0.5 1.5 0.0 0.4 5.3 0.1 0.0 0.0 n/a 18 3
    Niacin (mg) 0.0 0.6 0.1 0.0 6.3 8.4 0.0 7.8 0.0 0.4 0.0 0.0 n/a 24 4
    Pantothenic acid (mg) 0.0 0.2 0.1 0.0 5.1 0.1 n/a 1.9 0.0 0.1 0.0 0.0 n/a 8 1
    Phenylalanine (g) 0.0 0.0 0.0 0.0 3.1 n/a n/a 0.7 0.0 0.0 n/a n/a n/a 4 1
    Phosphorus (mg) 0.0 21.4 20.3 9.2 1,082.4 183.0 0.1 212.8 2.0 17.4 2.5 0.5 n/a 1,551 259
    Phytosterols (mg) 29.8 n/a 10.5 n/a n/a n/a n/a n/a n/a 1.5 n/a 1.4 n/a 43 7
    Polyunsaturated Fat (g) 1.4 0.1 0.0 0.0 1.2 0.7 0.0 0.3 0.6 0.0 0.0 0.0 n/a 4 1
    Potassium (mg) 0.1 195.2 102.2 24.1 2,292.0 524.6 0.3 212.8 5.4 166.2 14.6 6.4 n/a 3,544 591
    Proline (g) 0.0 0.0 0.0 0.0 2.6 n/a n/a 0.6 0.0 0.1 n/a n/a n/a 3 1
    Protein (g) 0.0 0.6 0.8 0.4 61.9 12.3 0.0 13.2 0.6 0.9 0.1 0.1 n/a 91 15
    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 n/a 0 0
    Riboflavin (mg) 0.0 0.0 0.0 0.0 0.5 0.2 0.0 0.1 0.0 0.0 0.0 0.0 n/a 1 0
    Saturated Fat (g) 1.9 0.0 0.0 0.0 0.4 1.0 0.0 0.3 1.0 0.0 0.0 0.0 n/a 5 1
    Selenium (mcg) 0.0 0.1 0.4 0.9 19.9 0.0 0.0 27.9 0.6 0.0 n/a 0.0 n/a 50 8
    Serine (g) 0.0 0.0 0.0 0.0 2.9 n/a n/a 0.7 0.0 0.0 n/a n/a n/a 4 1
    Sodium (mg) 0.3 42.1 2.8 1.0 14.4 1,866.6 0.0 9.3 493.9 16.8 0.2 0.2 n/a 2,448 408
    Starch n/a 0.9 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
    Sucrose n/a 2.2 0.7 n/a 3.5 n/a n/a 0.1 n/a n/a n/a n/a n/a 7 1
    Sugar (g) 0.0 2.9 3.0 0.1 4.9 1.8 n/a 0.2 0.0 0.3 n/a 0.2 n/a 13 2
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0 0
    Thiamin (mg) 0.0 0.0 0.0 0.0 2.1 0.0 0.0 1.1 0.0 0.0 0.0 0.0 n/a 3 1
    Threonine (g) 0.0 0.1 0.0 0.0 2.2 n/a n/a 0.5 0.0 0.0 0.0 n/a n/a 3 0
    Tocopherol, alpha (mg) 1.9 0.4 0.0 0.0 1.2 0.1 n/a 0.2 1.1 0.2 n/a 0.0 n/a 5 1
    Tocopherol, beta (mg) 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0 0
    Tocopherol, gamma (mg) 0.1 0.0 0.0 n/a 10.2 n/a n/a n/a 0.0 0.2 n/a n/a n/a 10 2
    Total Fat (g) 13.5 0.1 0.1 0.0 2.5 3.5 0.0 1.2 7.2 0.2 0.0 0.0 n/a 28 5
    TransFatty acids n/a 0.0 n/a n/a n/a 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 0.0 0.6 n/a n/a 0.2 n/a 0.0 0.0 n/a n/a 1 0
    Tyrosine (g) 0.0 0.0 0.0 0.0 1.7 n/a n/a 0.4 0.0 0.0 n/a n/a n/a 2 0
    Valine (g) 0.0 0.0 0.0 0.0 3.1 n/a n/a 0.8 0.0 0.1 0.0 n/a n/a 4 1
    Vitamin A, IU (IU) 0.0 10,190.7 1.4 0.5 93.6 0.0 3.7 0.0 270.8 2,527.2 114.0 2.0 n/a 13,204 2,201
    Vitamin A, RAE (mcg) 0.0 509.4 0.0 0.0 4.8 0.0 0.2 0.0 13.4 126.3 5.7 0.1 n/a 660 110
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.6 0.0 0.0 0.0 0.0 0.0 0.0 n/a 1 0
    Vitamin B-6 (mg) 0.0 0.1 0.1 0.1 1.3 0.1 0.0 0.3 0.0 0.0 0.0 0.0 n/a 2 0
    Vitamin C (mg) 0.0 3.6 5.2 1.9 10.6 0.0 0.0 0.0 0.6 39.9 3.8 5.2 n/a 71 12
    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 n/a 0 0
    Water (g) 0.0 53.9 62.4 3.5 25.0 585.3 0.0 21.5 53.8 26.3 1.6 3.3 n/a 836 139
    Zinc (mg) 0.0 0.1 0.1 0.1 11.5 0.6 0.0 2.0 0.1 0.3 0.0 0.0 n/a 15 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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