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 cup (192g) green lentils |
2 tablespoons (28g) canola oil |
2 medium (220g) yellow onions |
1 cup (195g) rice |
2 1/2 cups (593g) water |
1 teaspoon (6g) salt |
1/8 teaspoon (0g) pepper |
1/8 teaspoon (0g) coriander seeds |
1/8 teaspoon (0g) ground allspice |
1/8 teaspoon (0g) ground cinnamon |
1 (0g) bay leaves |
1 cup (245g) nonfat plain yogurt |
Total | 1 serving | |
| Alanine (g) | 2.1 | n/a | 0.0 | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.6 | 3 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 3.8 | n/a | 0.2 | 1.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | 6 | 1 |
| Ash (g) | 5.1 | 0.0 | 0.8 | 1.1 | 0.6 | 6.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | 17 | 4 |
| Aspartic acid (g) | 5.5 | n/a | 0.2 | 1.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1.1 | 8 | 2 |
| Beta-sitosterol | n/a | 115.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 116 | 29 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 107.5 | 0.0 | 50.6 | 17.6 | 17.8 | 1.4 | 1.3 | 1.6 | 1.6 | 3.3 | 0.5 | 487.6 | 691 | 173 |
| Calories | 677.8 | 247.5 | 88.0 | 702.0 | 0.0 | 0.0 | 0.7 | 0.7 | 0.6 | 0.8 | 0.2 | 137.2 | 1,855 | 464 |
| Calories (kj) | 2,835.8 | 1,035.7 | 365.2 | 2,936.7 | 0.0 | 0.0 | 3.0 | 2.8 | 2.6 | 3.4 | 0.8 | 570.9 | 7,757 | 1,939 |
| Campesterol | n/a | 67.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 67 | 17 |
| Carbohydrates (g) | 115.4 | 0.0 | 20.5 | 154.7 | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.3 | 0.0 | 18.8 | 310 | 78 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | 5 | 1 |
| Copper (mg) | 1.0 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.6 | n/a | 0.0 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 58.6 | 0.0 | 3.7 | 2.7 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 65 | 16 |
| Folate (mcg) | 919.7 | 0.0 | 41.8 | 450.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 29.4 | 1,442 | 360 |
| Folate, DFE (mcg) | 919.7 | 0.0 | 41.8 | 752.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 29.4 | 1,744 | 436 |
| Folate, food (mcg) | 919.7 | 0.0 | 41.8 | 17.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 29.4 | 1,009 | 252 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 432.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 433 | 108 |
| Fructose (g) | 0.5 | n/a | 2.8 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 3 | 1 |
| Galactose (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 0.0 | n/a | 4.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Glutamic acid (g) | 7.7 | n/a | 0.6 | 2.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 2.7 | 14 | 3 |
| Glycine (g) | 2.0 | n/a | 0.1 | 0.6 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | 3 | 1 |
| Histidine (g) | 1.4 | n/a | 0.0 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | 2 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 14.5 | 0.0 | 0.5 | 8.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 24 | 6 |
| Isoleucine (g) | 2.1 | n/a | 0.0 | 0.6 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.8 | 3 | 1 |
| Lactose (g) | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 3.6 | n/a | 0.1 | 1.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1.4 | 6 | 2 |
| Lysine (g) | 3.5 | n/a | 0.1 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1.3 | 5 | 1 |
| Magnesium (mg) | 234.2 | 0.0 | 22.0 | 68.3 | 5.9 | 0.1 | 0.5 | 0.7 | 0.3 | 0.2 | 0.1 | 46.6 | 379 | 95 |
| Maltose (g) | 0.6 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Manganese (mg) | 2.6 | 0.0 | 0.3 | 2.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 5 | 1 |
| Methionine (g) | 0.4 | n/a | 0.0 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.4 | 1 | 0 |
| Monounsaturated Fat (g) | 0.4 | 17.7 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 19 | 5 |
| Niacin (mg) | 5.0 | 0.0 | 0.3 | 9.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 16 | 4 |
| Pantothenic acid (mg) | 4.1 | 0.0 | 0.3 | 2.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1.6 | 9 | 2 |
| Phenylalanine (g) | 2.4 | n/a | 0.1 | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.8 | 4 | 1 |
| Phosphorus (mg) | 865.9 | 0.0 | 63.8 | 210.6 | 0.0 | 0.0 | 0.5 | 0.9 | 0.3 | 0.2 | 0.1 | 384.7 | 1,527 | 382 |
| Phytosterols | n/a | n/a | 33.0 | n/a | n/a | 0.0 | 0.3 | 0.1 | 0.1 | 0.1 | n/a | n/a | 34 | 8 |
| Polyunsaturated Fat (g) | 1.0 | 7.9 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9 | 2 |
| Potassium (mg) | 1,833.6 | 0.0 | 321.2 | 167.7 | 5.9 | 0.5 | 3.8 | 2.9 | 2.5 | 1.4 | 0.3 | 624.8 | 2,965 | 741 |
| Proline (g) | 2.1 | n/a | 0.0 | 0.6 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1.7 | 4 | 1 |
| Protein (g) | 49.5 | 0.0 | 2.4 | 12.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 14.0 | 79 | 20 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | 5 | 1 |
| Riboflavin (mg) | 0.4 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 1 | 0 |
| Saturated Fat (g) | 0.3 | 2.1 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 3 | 1 |
| Selenium (mcg) | 15.9 | 0.0 | 1.1 | 29.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 8.8 | 55 | 14 |
| Serine (g) | 2.3 | n/a | 0.0 | 0.7 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.9 | 4 | 1 |
| Sodium (mg) | 11.5 | 0.0 | 8.8 | 2.0 | 17.8 | 2,325.5 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 188.7 | 2,555 | 639 |
| Starch | 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 |
| Stigmasterol | n/a | 0.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose (g) | 2.8 | n/a | 2.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Sugar (g) | 3.9 | 0.0 | 9.3 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 18.8 | 32 | 8 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.7 | 0.0 | 0.1 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 3 | 1 |
| Threonine (g) | 1.8 | n/a | 0.0 | 0.5 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.6 | 3 | 1 |
| Tocopherol, alpha (mg) | 0.9 | 4.9 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 6 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 8.1 | 7.7 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 16 | 4 |
| Total Fat (g) | 2.0 | 28.0 | 0.2 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 32 | 8 |
| Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.4 | n/a | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 1 | 0 |
| Tyrosine (g) | 1.3 | n/a | 0.0 | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.7 | 2 | 1 |
| Valine (g) | 2.5 | n/a | 0.0 | 0.8 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 1.2 | 4 | 1 |
| Vitamin A, IU (IU) | 74.9 | 0.0 | 4.4 | 0.0 | 0.0 | 0.0 | 1.6 | 0.0 | 1.3 | 1.0 | 3.7 | 17.2 | 104 | 26 |
| Vitamin A, RAE (mcg) | 3.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.2 | 4.9 | 9 | 2 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 1 | 0 |
| Vitamin B-6 (mg) | 1.0 | 0.0 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Vitamin C (mg) | 8.4 | 0.0 | 16.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2.2 | 27 | 7 |
| 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 |
| Water (g) | 20.0 | 0.0 | 196.0 | 25.1 | 591.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 208.8 | 1,042 | 260 |
| Zinc (mg) | 9.2 | 0.0 | 0.4 | 2.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.4 | 14 | 4 |
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