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 (96g) red lentils |
1/4 cup (35g) bulgur |
1/4 cup (49g) uncooked rice |
2 tablespoons (27g) olive oil |
1 (110g) onions |
2 (6g) garlic cloves |
15 ounces (425g) diced tomatoes with juice |
2 tablespoons (32g) tomato paste |
4 cups (0g) vegetable stock |
1 teaspoon (2g) paprika |
1/2 teaspoon (1g) cayenne |
1 tablespoon (2g) dried mint |
2 tablespoons (28g) butter |
1 teaspoon (1g) dried mint |
Total | 1 serving | |
Alanine (g) | 1.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
Alcohol | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Arginine (g) | 1.9 | 0.2 | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
Ash (g) | 1.9 | 0.5 | 0.3 | 0.0 | 0.4 | 0.1 | 3.4 | 0.9 | n/a | 0.2 | 0.1 | 0.2 | 0.6 | 0.1 | 9 | 2 |
Aspartic acid (g) | 2.6 | 0.2 | 0.3 | 0.0 | 0.1 | 0.0 | 0.7 | 0.2 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 4 | 1 |
Beta-sitosterol (mg) | 45.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | 46 | 12 |
Caffeine | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 39.4 | 12.3 | 4.4 | 0.3 | 25.3 | 10.9 | 131.8 | 11.6 | n/a | 5.3 | 1.3 | 23.8 | 6.8 | 7.4 | 280 | 70 |
Calories | 331.2 | 119.7 | 175.5 | 238.7 | 44.0 | 8.9 | 72.3 | 26.3 | n/a | 6.5 | 2.9 | 4.6 | 203.6 | 1.4 | 1,236 | 309 |
Calories (kj) | 1,387.2 | 500.9 | 734.2 | 998.7 | 182.6 | 37.4 | 306.2 | 110.1 | n/a | 27.2 | 12.0 | 19.1 | 851.7 | 6.0 | 5,173 | 1,293 |
Campesterol (mg) | 5.8 | 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 | 6 | 1 |
Carbohydrates (g) | 56.8 | 26.6 | 38.7 | 0.0 | 10.3 | 2.0 | 17.0 | 6.1 | n/a | 1.2 | 0.5 | 0.8 | 0.0 | 0.3 | 160 | 40 |
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 | 61.1 | 0.0 | 61 | 15 |
Copper (mg) | 1.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Cystine (g) | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 10.4 | 6.4 | 0.7 | 0.0 | 1.9 | 0.1 | 4.3 | 1.3 | n/a | 0.8 | 0.2 | 0.5 | 0.0 | 0.1 | 27 | 7 |
Folate (mcg) | 195.8 | 9.5 | 112.6 | 0.0 | 20.9 | 0.2 | 34.0 | 3.9 | n/a | 1.1 | 1.0 | 8.5 | 0.9 | 2.7 | 391 | 98 |
Folate, DFE (mcg) | 195.8 | 9.5 | 188.2 | 0.0 | 20.9 | 0.2 | 34.0 | 3.9 | n/a | 1.1 | 1.0 | 8.5 | 0.9 | 2.7 | 466 | 117 |
Folate, food (mcg) | 195.8 | 9.5 | 4.4 | 0.0 | 20.9 | 0.2 | 34.0 | 3.9 | n/a | 1.1 | 1.0 | 8.5 | 0.9 | 2.7 | 283 | 71 |
Folic acid (mcg) | 0.0 | 0.0 | 108.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 108 | 27 |
Fructose | n/a | n/a | n/a | n/a | 1.4 | n/a | 5.4 | 1.9 | n/a | 0.2 | n/a | n/a | n/a | n/a | 9 | 2 |
Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | n/a | 2.2 | n/a | 4.7 | 1.8 | n/a | 0.1 | n/a | n/a | n/a | n/a | 9 | 2 |
Glutamic acid (g) | 3.7 | 1.4 | 0.6 | 0.0 | 0.3 | 0.0 | 2.0 | 0.7 | n/a | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 9 | 2 |
Glycine (g) | 1.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
Histidine (g) | 0.7 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 7.3 | 0.9 | 2.1 | 0.2 | 0.2 | 0.1 | 4.1 | 1.0 | n/a | 0.5 | 0.1 | 1.4 | 0.0 | 0.4 | 18 | 5 |
Isoleucine (g) | 1.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 1.7 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
Lysine (g) | 1.7 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
Magnesium (mg) | 69.1 | 57.4 | 17.1 | 0.0 | 11.0 | 1.5 | 46.8 | 13.5 | n/a | 4.1 | 1.4 | 9.6 | 0.6 | 3.0 | 235 | 59 |
Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 1.4 | 1.1 | 0.5 | 0.0 | 0.1 | 0.1 | 0.3 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 4 | 1 |
Methionine (g) | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Monounsaturated Fat (g) | 0.5 | 0.1 | 0.1 | 19.7 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 6.0 | 0.0 | 26 | 7 |
Niacin (mg) | 1.4 | 1.8 | 2.5 | 0.0 | 0.1 | 0.0 | 3.0 | 1.0 | n/a | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 10 | 3 |
Pantothenic acid (mg) | 0.3 | 0.4 | 0.7 | 0.0 | 0.1 | 0.0 | 0.5 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
Phenylalanine (g) | 1.2 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
Phosphorus (mg) | 282.2 | 105.0 | 52.7 | 0.0 | 31.9 | 9.2 | 80.8 | 26.6 | n/a | 7.2 | 2.6 | 4.4 | 6.8 | 1.4 | 611 | 153 |
Phytosterols (mg) | 54.7 | n/a | n/a | 59.7 | 16.5 | n/a | n/a | n/a | n/a | 4.0 | 0.7 | 1.3 | n/a | 0.4 | 137 | 34 |
Polyunsaturated Fat (g) | 1.1 | 0.2 | 0.1 | 2.8 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.2 | 0.1 | 0.1 | 0.9 | 0.0 | 6 | 1 |
Potassium (mg) | 554.9 | 143.5 | 41.9 | 0.3 | 160.6 | 24.1 | 799.5 | 325.6 | n/a | 52.4 | 18.1 | 30.8 | 6.8 | 9.6 | 2,168 | 542 |
Proline (g) | 1.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
Protein (g) | 24.0 | 4.3 | 3.2 | 0.0 | 1.2 | 0.4 | 3.3 | 1.4 | n/a | 0.3 | 0.1 | 0.3 | 0.2 | 0.1 | 39 | 10 |
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 | 190.6 | 0.0 | 191 | 48 |
Riboflavin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Saturated Fat (g) | 0.4 | 0.1 | 0.1 | 3.7 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 14.6 | 0.0 | 19 | 5 |
Selenium (mcg) | 7.9 | 0.8 | 7.4 | 0.0 | 0.6 | 0.9 | 0.4 | 1.7 | n/a | 0.1 | 0.1 | n/a | 0.3 | n/a | 20 | 5 |
Serine (g) | 1.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
Sodium (mg) | 6.7 | 6.0 | 0.5 | 0.5 | 4.4 | 1.0 | 608.1 | 253.7 | n/a | 1.6 | 0.3 | 5.5 | 202.8 | 1.7 | 1,093 | 273 |
Starch | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Stigmasterol (mg) | 3.8 | 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 | 4 | 1 |
Sucrose | n/a | n/a | n/a | n/a | 1.1 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Sugar | n/a | 0.1 | n/a | 0.0 | 4.7 | 0.1 | 10.1 | 3.9 | n/a | 0.2 | 0.1 | n/a | 0.0 | n/a | 19 | 5 |
Theobromine | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.5 | 0.1 | 0.3 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Threonine (g) | 0.9 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
Tocopherol, alpha | n/a | 0.0 | 0.1 | 3.9 | 0.0 | 0.0 | 2.9 | 1.4 | n/a | 0.7 | 0.3 | n/a | 0.7 | n/a | 10 | 2 |
Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma | n/a | n/a | n/a | 0.2 | 0.0 | n/a | 0.2 | 0.2 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 1 | 0 |
Total Fat (g) | 2.1 | 0.5 | 0.3 | 27.0 | 0.1 | 0.0 | 0.6 | 0.2 | n/a | 0.3 | 0.2 | 0.1 | 23.0 | 0.0 | 54 | 14 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | 1 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.9 | n/a | 1 | 0 |
Tryptophan (g) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Tyrosine (g) | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
Valine (g) | 1.2 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 0 |
Vitamin A, IU (IU) | 55.7 | 3.2 | 0.0 | 0.0 | 2.2 | 0.5 | 497.5 | 489.6 | n/a | 1,132.8 | 374.5 | 169.3 | 709.7 | 52.9 | 3,488 | 872 |
Vitamin A, RAE (mcg) | 2.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 25.5 | 24.4 | n/a | 56.6 | 18.7 | 8.5 | 194.3 | 2.6 | 334 | 83 |
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 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.4 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.5 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin C (mg) | 1.6 | 0.0 | 0.0 | 0.0 | 8.1 | 1.9 | 39.5 | 7.0 | n/a | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 59 | 15 |
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 | 17.0 | 0.0 | 17 | 4 |
Water (g) | 11.3 | 3.2 | 6.3 | 0.0 | 98.0 | 3.5 | 400.9 | 23.6 | n/a | 0.3 | 0.1 | 0.2 | 4.5 | 0.1 | 552 | 138 |
Zinc (mg) | 3.7 | 0.7 | 0.6 | 0.0 | 0.2 | 0.1 | 0.6 | 0.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 2 |
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