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Nutritional Facts: Turkish Red Lentil and Grains 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 (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

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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