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Nutritional Facts: Lentil & Brown Rice Casserole

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.

  2 tablespoons (28g)
canola oil
1 (110g)
onions
2 cups (384g)
green lentils
2 cups (370g)
brown rice
2 cups (490g)
plain yogurt
1/2 teaspoon (0g)
oregano
1/2 teaspoon (1g)
ground cumin
1/2 teaspoon (3g)
salt
1/2 teaspoon (2g)
garlic powder
1/2 teaspoon (1g)
cayenne pepper
1 cup (113g)
cheddar cheese
Total 1 serving
Alanine n/a 0.0 4.1 1.7 0.7 0.0 n/a 0.0 0.0 n/a 0.8 7 1
Alcohol (g) 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 n/a 0.1 7.7 2.2 0.5 0.0 n/a 0.0 0.1 n/a 1.1 12 2
Ash (g) 0.0 0.4 10.3 5.7 3.5 0.0 0.1 3.0 0.1 0.1 4.4 27 5
Aspartic acid n/a 0.1 11.0 2.7 1.3 0.0 n/a 0.0 0.0 n/a 1.8 17 3
Beta-sitosterol (mg) 115.6 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 116 19
Caffeine (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
Calcium (mg) 0.0 25.3 215.0 85.1 592.9 2.7 9.8 0.7 1.2 1.3 814.7 1,749 291
Calories 247.5 44.0 1,355.5 1,369.0 298.9 0.4 3.9 0.0 5.1 2.9 455.4 3,783 630
Calories (kj) 1,035.7 182.6 5,671.7 5,727.6 1,259.3 1.9 16.5 0.0 21.5 12.0 1,902.9 15,832 2,639
Campesterol (mg) 67.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 67 11
Carbohydrates (g) 0.0 10.3 230.7 285.8 22.8 0.1 0.5 0.0 1.1 0.5 1.4 553 92
Cholesterol (mg) 0.0 0.0 0.0 0.0 63.7 0.0 0.0 0.0 0.0 0.0 118.7 182 30
Copper (mg) 0.0 0.0 2.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3 1
Cystine n/a 0.0 1.3 0.4 0.2 0.0 n/a 0.0 0.0 n/a 0.1 2 0
Dietary Fiber (g) 0.0 1.9 117.1 13.0 0.0 0.1 0.1 0.0 0.1 0.2 0.0 133 22
Folate (mcg) 0.0 20.9 1,839.4 74.0 34.3 0.4 0.1 0.0 0.7 1.0 20.3 1,991 332
Folate, DFE (mcg) 0.0 20.9 1,839.4 74.0 34.3 0.4 0.1 0.0 0.7 1.0 20.3 1,991 332
Folate, food (mcg) 0.0 20.9 1,839.4 74.0 34.3 0.4 0.1 0.0 0.7 1.0 20.3 1,991 332
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
Fructose n/a 1.4 1.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 2 0
Galactose n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a 2.2 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 2 0
Glutamic acid n/a 0.3 15.4 6.0 3.3 0.0 n/a 0.0 0.1 n/a 6.9 32 5
Glycine n/a 0.0 4.0 1.4 0.4 0.0 n/a 0.0 0.0 n/a 0.5 6 1
Histidine n/a 0.0 2.8 0.7 0.4 0.0 n/a 0.0 0.0 n/a 1.0 5 1
Hydroxyproline 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) 0.0 0.2 29.0 5.4 0.2 0.1 0.7 0.0 0.1 0.1 0.8 37 6
Isoleucine n/a 0.0 4.3 1.2 0.9 0.0 n/a 0.0 0.0 n/a 1.7 8 1
Lactose n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.3 0 0
Leucine n/a 0.0 7.2 2.4 1.7 0.0 n/a 0.0 0.0 n/a 2.7 14 2
Lysine n/a 0.0 6.9 1.1 1.5 0.0 n/a 0.0 0.0 n/a 2.3 12 2
Magnesium (mg) 0.0 11.0 468.5 529.1 58.8 0.5 3.8 0.0 1.2 1.4 31.6 1,106 184
Maltose n/a 0.0 1.2 n/a n/a 0.0 n/a n/a 0.0 n/a 0.2 1 0
Manganese (mg) 0.0 0.1 5.1 13.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 19 3
Methionine n/a 0.0 0.8 0.7 0.5 0.0 n/a 0.0 0.0 n/a 0.7 3 0
Monounsaturated Fat (g) 17.7 0.0 0.7 3.9 4.4 0.0 0.1 0.0 0.0 0.0 10.6 38 6
Niacin (mg) 0.0 0.1 10.0 18.8 0.4 0.0 0.0 0.0 0.0 0.1 0.1 30 5
Pantothenic acid (mg) 0.0 0.1 8.2 5.5 1.9 0.0 n/a 0.0 0.0 n/a 0.5 16 3
Phenylalanine n/a 0.0 4.9 1.5 0.9 0.0 n/a 0.0 0.0 n/a 1.5 9 1
Phosphorus (mg) 0.0 31.9 1,731.8 1,232.1 465.5 0.2 5.2 0.0 6.4 2.6 578.6 4,054 676
Phytosterols n/a 16.5 n/a n/a n/a 0.3 0.7 0.0 0.1 0.7 n/a 18 3
Polyunsaturated Fat (g) 7.9 0.0 2.0 3.9 0.5 0.0 0.0 0.0 0.0 0.1 1.1 15 3
Potassium (mg) 0.0 160.6 3,667.2 825.1 759.5 2.1 18.8 0.2 18.5 18.1 110.7 5,581 930
Proline n/a 0.0 4.1 1.4 2.0 0.0 n/a 0.0 0.0 n/a 3.2 11 2
Protein (g) 0.0 1.2 99.1 29.4 17.0 0.0 0.2 0.0 0.3 0.1 28.1 175 29
Retinol (mcg) 0.0 0.0 0.0 0.0 132.3 0.0 0.0 0.0 0.0 0.0 291.5 424 71
Riboflavin (mg) 0.0 0.0 0.8 0.3 0.7 0.0 0.0 0.0 0.0 0.0 0.4 2 0
Saturated Fat (g) 2.1 0.0 0.6 2.2 10.3 0.0 0.0 0.0 0.0 0.0 23.8 39 7
Selenium (mcg) 0.0 0.6 31.9 86.6 10.8 0.0 0.1 0.0 0.4 0.1 15.7 146 24
Serine n/a 0.0 4.6 1.5 1.1 0.0 n/a 0.0 0.0 n/a 1.6 9 1
Sodium (mg) 0.0 4.4 23.0 25.9 225.4 0.0 1.8 1,162.7 0.9 0.3 701.7 2,146 358
Starch 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 (mg) 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 n/a 1.1 5.6 3.1 n/a 0.0 n/a n/a 0.0 n/a 0.3 10 2
Sugar (g) 0.0 4.7 7.8 3.1 22.8 0.0 0.0 0.0 0.0 0.1 0.6 39 7
Theobromine (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
Thiamin (mg) 0.0 0.1 3.4 1.5 0.1 0.0 0.0 0.0 0.0 0.0 0.0 5 1
Threonine n/a 0.0 3.5 1.1 0.7 0.0 n/a 0.0 0.0 n/a 1.0 6 1
Tocopherol, alpha (mg) 4.9 0.0 1.9 4.4 0.3 0.0 0.0 0.0 0.0 0.3 0.3 12 2
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.3 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0 0
Tocopherol, gamma (mg) 7.7 0.0 16.2 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 24 4
Total Fat (g) 28.0 0.1 4.1 10.8 15.9 0.0 0.2 0.0 0.0 0.2 37.4 97 16
Trans-monoenoic Fat (g) 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 (g) 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 n/a 0.0 0.9 0.4 0.1 0.0 n/a 0.0 0.0 n/a 0.4 2 0
Tyrosine n/a 0.0 2.6 1.1 0.9 0.0 n/a 0.0 0.0 n/a 1.4 6 1
Valine n/a 0.0 4.9 1.7 1.4 0.0 n/a 0.0 0.0 n/a 1.9 10 2
Vitamin A, IU (IU) 0.0 2.2 149.8 0.0 485.1 2.8 13.3 0.0 0.0 374.5 1,132.3 2,160 360
Vitamin A, RAE (mcg) 0.0 0.0 7.7 0.0 132.3 0.1 0.7 0.0 0.0 18.7 299.5 459 76
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 1.8 0.0 0.0 0.0 0.0 0.0 0.9 3 0
Vitamin B-6 (mg) 0.0 0.1 2.1 1.9 0.2 0.0 0.0 0.0 0.0 0.0 0.1 4 1
Vitamin C (mg) 0.0 8.1 16.9 0.0 2.5 0.0 0.1 0.0 0.0 0.7 0.0 28 5
Vitamin D (IU) 0.0 0.0 0.0 0.0 9.8 0.0 0.0 0.0 0.0 0.0 27.1 37 6
Water (g) 0.0 98.0 39.9 38.4 430.7 0.0 0.1 0.0 0.1 0.1 41.5 649 108
Zinc (mg) 0.0 0.2 18.4 7.5 2.9 0.0 0.1 0.0 0.0 0.0 3.5 33 5

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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