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 (27g) extra virgin olive oil |
2 teaspoons (4g) cumin seeds |
2 (6g) garlic cloves |
2 teaspoons (4g) gingerroot |
1 1/2 cups (288g) split red lentils |
3 cups (0g) vegetable stock |
2 tablespoons (11g) of fresh mint |
2 tablespoons (2g) fresh cilantro |
2 (220g) red onions |
4 cups (120g) baby spinach leaves |
1 teaspoon (5g) hazelnut oil |
100 g (100g) soft fresh goat cheese |
4 tablespoons (61g) plain yogurt |
1 to taste (0g) pepper |
1 (58g) lemons |
1 to taste (320g) rye bread |
Total | 1 serving | |
| Alanine (g) | 0.0 | n/a | 0.0 | 0.0 | 3.1 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.3 | 0.1 | n/a | n/a | n/a | 4 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | n/a | 0.0 | 0.0 | 5.7 | n/a | 0.0 | n/a | 0.2 | 0.2 | 0.0 | 0.5 | 0.1 | n/a | n/a | n/a | 7 | 2 |
| Ash (g) | 0.0 | 0.3 | 0.1 | 0.0 | 7.7 | n/a | 0.2 | 0.0 | 0.8 | 2.1 | 0.0 | 1.6 | 0.4 | n/a | 0.2 | n/a | 13 | 3 |
| Aspartic acid (g) | 0.0 | n/a | 0.0 | 0.0 | 8.2 | n/a | 0.0 | n/a | 0.2 | 0.3 | 0.0 | 0.9 | 0.2 | n/a | n/a | n/a | 10 | 2 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.3 | 39.1 | 10.9 | 0.6 | 161.3 | n/a | 22.7 | 1.3 | 50.6 | 118.8 | 0.0 | 140.2 | 74.1 | n/a | 15.1 | n/a | 635 | 159 |
| Calories | 238.7 | 15.8 | 8.9 | 3.2 | 1,016.6 | n/a | 5.0 | 0.5 | 88.0 | 27.6 | 39.8 | 268.5 | 37.4 | n/a | 16.8 | n/a | 1,767 | 442 |
| Calories (kj) | 998.7 | 65.8 | 37.4 | 13.3 | 4,253.8 | n/a | 21.0 | 1.9 | 365.2 | 116.4 | 166.5 | 1,123.0 | 157.4 | n/a | 70.2 | n/a | 7,390 | 1,848 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 1.9 | 2.0 | 0.7 | 173.0 | n/a | 1.0 | 0.1 | 20.5 | 4.4 | 0.0 | 0.9 | 2.9 | n/a | 5.4 | n/a | 213 | 53 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 46.1 | 8.0 | n/a | 0.0 | n/a | 54 | 14 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | n/a | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.7 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
| Cystine (g) | 0.0 | n/a | 0.0 | 0.0 | 1.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.4 | 0.1 | 0.1 | 87.8 | n/a | 0.8 | 0.1 | 3.7 | 2.6 | 0.0 | 0.0 | 0.0 | n/a | 1.6 | n/a | 97 | 24 |
| Folate (mcg) | 0.0 | 0.4 | 0.2 | 0.4 | 1,379.5 | n/a | 12.0 | 1.2 | 41.8 | 232.8 | 0.0 | 12.0 | 4.3 | n/a | 6.4 | n/a | 1,691 | 423 |
| Folate, DFE (mcg) | 0.0 | 0.4 | 0.2 | 0.4 | 1,379.5 | n/a | 12.0 | 1.2 | 41.8 | 232.8 | 0.0 | 12.0 | 4.3 | n/a | 6.4 | n/a | 1,691 | 423 |
| Folate, food (mcg) | 0.0 | 0.4 | 0.2 | 0.4 | 1,379.5 | n/a | 12.0 | 1.2 | 41.8 | 232.8 | 0.0 | 12.0 | 4.3 | n/a | 6.4 | n/a | 1,691 | 423 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | n/a | 2.8 | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 4.3 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Glutamic acid (g) | 0.0 | n/a | 0.0 | 0.0 | 11.5 | n/a | 0.0 | n/a | 0.6 | 0.4 | 0.0 | 3.5 | 0.4 | n/a | n/a | n/a | 16 | 4 |
| Glycine (g) | 0.0 | n/a | 0.0 | 0.0 | 3.0 | n/a | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.2 | 0.1 | n/a | n/a | n/a | 4 | 1 |
| Histidine (g) | 0.0 | n/a | 0.0 | 0.0 | 2.1 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.5 | 0.1 | n/a | n/a | n/a | 3 | 1 |
| Iron (mg) | 0.2 | 2.8 | 0.1 | 0.0 | 21.7 | n/a | 1.4 | 0.0 | 0.5 | 3.3 | 0.0 | 1.9 | 0.0 | n/a | 0.3 | n/a | 32 | 8 |
| Isoleucine (g) | 0.0 | n/a | 0.0 | 0.0 | 3.2 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.8 | 0.1 | n/a | n/a | n/a | 4 | 1 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | n/a | 0.0 | 0.0 | 5.4 | n/a | 0.0 | n/a | 0.1 | 0.3 | 0.0 | 1.6 | 0.2 | n/a | n/a | n/a | 8 | 2 |
| Lysine (g) | 0.0 | n/a | 0.0 | 0.0 | 5.2 | n/a | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 1.3 | 0.2 | n/a | n/a | n/a | 7 | 2 |
| Magnesium (mg) | 0.0 | 15.4 | 1.5 | 1.7 | 351.4 | n/a | 7.2 | 0.5 | 22.0 | 94.8 | 0.0 | 16.0 | 7.4 | n/a | 4.6 | n/a | 522 | 131 |
| Maltose | n/a | n/a | n/a | n/a | 0.9 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 3.8 | n/a | 0.1 | 0.0 | 0.3 | 1.1 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | 6 | 1 |
| Methionine (g) | 0.0 | n/a | 0.0 | 0.0 | 0.6 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.5 | 0.1 | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 19.7 | 0.6 | 0.0 | 0.0 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 3.5 | 4.8 | 0.5 | n/a | 0.0 | n/a | 30 | 7 |
| Niacin (mg) | 0.0 | 0.2 | 0.0 | 0.0 | 7.5 | n/a | 0.1 | 0.0 | 0.3 | 0.9 | 0.0 | 0.4 | 0.0 | n/a | 0.1 | n/a | 10 | 2 |
| Pantothenic acid (mg) | 0.0 | n/a | 0.0 | 0.0 | 6.2 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.7 | 0.2 | n/a | 0.1 | n/a | 8 | 2 |
| Phenylalanine (g) | 0.0 | n/a | 0.0 | 0.0 | 3.7 | n/a | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.7 | 0.1 | n/a | n/a | n/a | 5 | 1 |
| Phosphorus (mg) | 0.0 | 21.0 | 9.2 | 1.4 | 1,298.9 | n/a | 6.8 | 1.0 | 63.8 | 58.8 | 0.0 | 256.4 | 58.2 | n/a | 9.3 | n/a | 1,785 | 446 |
| Phytosterols (mg) | 59.7 | 2.9 | n/a | 0.6 | n/a | n/a | 1.1 | 0.1 | 33.0 | 10.8 | 5.4 | n/a | n/a | n/a | n/a | n/a | 114 | 28 |
| Polyunsaturated Fat (g) | 2.8 | 0.1 | 0.0 | 0.0 | 1.5 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.5 | 0.5 | 0.1 | n/a | 0.1 | n/a | 6 | 1 |
| Potassium (mg) | 0.3 | 75.1 | 24.1 | 16.6 | 2,750.4 | n/a | 52.2 | 10.4 | 321.2 | 669.6 | 0.0 | 26.0 | 94.9 | n/a | 80.0 | n/a | 4,121 | 1,030 |
| Proline (g) | 0.0 | n/a | 0.0 | 0.0 | 3.1 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 2.2 | 0.3 | n/a | n/a | n/a | 6 | 1 |
| Protein (g) | 0.0 | 0.7 | 0.4 | 0.1 | 74.3 | n/a | 0.4 | 0.0 | 2.4 | 3.4 | 0.0 | 18.6 | 2.1 | n/a | 0.6 | n/a | 103 | 26 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 283.5 | 16.5 | n/a | 0.0 | n/a | 300 | 75 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.4 | 0.1 | n/a | 0.0 | n/a | 1 | 0 |
| Saturated Fat (g) | 3.7 | 0.1 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.3 | 14.6 | 1.3 | n/a | 0.0 | n/a | 21 | 5 |
| Selenium (mcg) | 0.0 | 0.2 | 0.9 | 0.0 | 23.9 | n/a | n/a | 0.0 | 1.1 | 1.2 | 0.0 | 2.8 | 1.3 | n/a | 0.2 | n/a | 32 | 8 |
| Serine (g) | 0.0 | n/a | 0.0 | 0.0 | 3.4 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.7 | 0.1 | n/a | n/a | n/a | 4 | 1 |
| Sodium (mg) | 0.5 | 7.1 | 1.0 | 0.5 | 17.3 | n/a | 3.4 | 0.9 | 8.8 | 94.8 | 0.0 | 368.6 | 28.2 | n/a | 1.2 | n/a | 532 | 133 |
| Starch | 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 | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 4.2 | n/a | n/a | n/a | 2.2 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 6 | 2 |
| Sugar (g) | 0.0 | 0.1 | 0.1 | 0.1 | 5.8 | n/a | n/a | 0.0 | 9.3 | 0.5 | 0.0 | 0.9 | 2.9 | n/a | 1.5 | n/a | 21 | 5 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 2.5 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
| Threonine (g) | 0.0 | n/a | 0.0 | 0.0 | 2.7 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.7 | 0.1 | n/a | n/a | n/a | 4 | 1 |
| Tocopherol, alpha (mg) | 3.9 | 0.1 | 0.0 | 0.0 | 1.4 | n/a | n/a | 0.1 | 0.0 | 2.4 | 2.1 | 0.2 | 0.0 | n/a | 0.1 | n/a | 10 | 3 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | n/a | n/a | n/a | 12.2 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 13 | 3 |
| Total Fat (g) | 27.0 | 0.9 | 0.0 | 0.0 | 3.1 | n/a | 0.1 | 0.0 | 0.2 | 0.5 | 4.5 | 21.1 | 2.0 | n/a | 0.2 | n/a | 60 | 15 |
| Tryptophan (g) | 0.0 | n/a | 0.0 | 0.0 | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | n/a | 0.0 | 0.0 | 2.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.7 | 0.1 | n/a | n/a | n/a | 3 | 1 |
| Valine (g) | 0.0 | n/a | 0.0 | 0.0 | 3.7 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 1.3 | 0.2 | n/a | n/a | n/a | 5 | 1 |
| Vitamin A, IU (IU) | 0.0 | 53.3 | 0.5 | 0.0 | 112.3 | n/a | 462.2 | 135.0 | 4.4 | 11,252.4 | 0.0 | 1,034.8 | 60.6 | n/a | 12.8 | n/a | 13,128 | 3,282 |
| Vitamin A, RAE (mcg) | 0.0 | 2.7 | 0.0 | 0.0 | 5.8 | n/a | 23.1 | 6.7 | 0.0 | 562.8 | 0.0 | 288.5 | 16.5 | n/a | 0.6 | n/a | 907 | 227 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 1.6 | n/a | 0.0 | 0.0 | 0.3 | 0.2 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | n/a | 2 | 1 |
| Vitamin C (mg) | 0.0 | 0.3 | 1.9 | 0.2 | 12.7 | n/a | 1.5 | 0.5 | 16.3 | 33.7 | 0.0 | 0.0 | 0.3 | n/a | 30.7 | n/a | 98 | 25 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 15.0 | 1.2 | n/a | 0.0 | n/a | 16 | 4 |
| Water (g) | 0.0 | 0.3 | 3.5 | 3.2 | 30.0 | n/a | 9.8 | 1.8 | 196.0 | 109.7 | 0.0 | 60.9 | 53.8 | n/a | 51.6 | n/a | 521 | 130 |
| Zinc (mg) | 0.0 | 0.2 | 0.1 | 0.0 | 13.8 | n/a | 0.1 | 0.0 | 0.4 | 0.6 | 0.0 | 0.9 | 0.4 | n/a | 0.0 | n/a | 17 | 4 |
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.