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Nutritional Facts: Spicy Lentil Rice Pilaf

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 tablespoon (14g)
sesame oil
2 cups (320g)
diced onions
4 (12g)
garlic cloves
1 1/2 cups (278g)
brown rice
1 1/2 cups (297g)
lentils
2 tablespoons (12g)
fennel seeds
1 tablespoon (1g)
coriander
1 teaspoon (2g)
curry powder
1 teaspoon (2g)
pepper
1 teaspoon (3g)
cinnamon
1 teaspoon (2g)
nutmeg
1 teaspoon (2g)
turmeric
1 teaspoon (2g)
allspice
2 teaspoons (4g)
ginger
6 cups (1,422g)
water
6 (0g)
vegetable bouillon cubes
3 (0g)
bay leaves
1 tablespoon (6g)
orange zest
1/2 cup (62g)
pistachios
1/2 cup (73g)
golden raisins
3 cups (402g)
frozen peas
Total 1 serving
Alanine (g) 0.0 0.1 0.0 1.3 1.1 0.1 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.6 n/a 0.9 4 0
Alcohol (g) 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 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.0 0.3 0.1 1.7 2.1 0.1 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 1.2 n/a 1.7 7 1
Ash (g) 0.0 1.1 0.2 4.2 2.5 1.0 0.0 0.1 0.1 0.1 0.1 0.1 0.1 0.2 1.4 n/a 0.0 0.0 1.8 1.2 3.1 17 1
Aspartic acid (g) 0.0 0.3 0.1 2.1 3.0 0.2 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 1.1 n/a 1.9 9 1
Beta-sitosterol 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 n/a n/a n/a 121.8 n/a n/a 122 10
Caffeine (mg) 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 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0 0
Calcium (mg) 0.0 73.6 21.7 63.8 56.4 138.7 0.7 9.6 10.2 26.2 4.3 4.0 13.3 4.1 42.7 n/a 1.5 9.7 64.6 38.4 88.4 672 56
Calories 120.2 128.0 17.9 1,026.8 344.5 40.0 0.2 6.5 5.8 6.5 12.3 7.8 5.3 12.1 0.0 n/a 0.6 5.8 345.6 219.0 309.5 2,614 218
Calories (kj) 503.1 531.2 74.8 4,295.7 1,446.4 167.4 1.0 27.2 24.2 27.0 51.5 32.6 22.1 50.5 0.0 n/a 2.4 24.3 1,446.5 916.4 1,294.4 10,939 912
Campesterol 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 n/a n/a n/a 6.2 n/a n/a 6 1
Carbohydrates (g) 0.0 29.9 4.0 214.3 59.8 6.1 0.0 1.2 1.5 2.1 1.2 1.4 1.4 2.6 0.0 n/a 0.1 1.5 16.9 57.7 54.8 456 38
Cholesterol (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 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.0 0.1 0.0 0.8 0.7 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.8 0.3 0.5 4 0
Cystine (g) 0.0 0.0 0.0 0.3 0.4 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.2 n/a 0.1 1 0
Dietary Fiber (g) 0.0 5.4 0.3 9.7 23.5 4.6 0.0 0.7 0.6 1.4 0.5 0.5 0.4 0.5 0.0 n/a 0.0 0.6 6.3 2.9 18.1 76 6
Folate (mcg) 0.0 60.8 0.4 55.5 537.6 n/a 0.6 3.1 0.4 0.2 1.8 0.9 0.7 0.5 0.0 n/a 0.3 1.8 31.4 2.2 213.1 911 76
Folate, DFE (mcg) 0.0 60.8 0.4 55.5 537.6 n/a 0.6 3.1 0.4 0.2 1.8 0.9 0.7 0.5 0.0 n/a 0.3 1.8 31.4 2.2 213.1 911 76
Folate, food (mcg) 0.0 60.8 0.4 55.5 537.6 n/a 0.6 3.1 0.4 0.2 1.8 0.9 0.7 0.5 0.0 n/a 0.3 1.8 31.4 2.2 213.1 911 76
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 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a 4.1 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.1 n/a n/a n/a n/a 0.1 n/a 1.0 5 0
Galactose n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0 0
Glucose (dextrose) n/a 6.3 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.2 n/a 0.3 7 1
Glutamic acid (g) 0.0 0.8 0.1 4.5 4.2 0.3 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 2.3 n/a 2.9 15 1
Glycine (g) 0.0 0.1 0.0 1.1 1.1 0.1 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.6 n/a 0.7 4 0
Histidine (g) 0.0 0.0 0.0 0.6 0.8 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.3 n/a 0.4 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.0 0.7 0.2 4.1 9.9 2.2 0.0 0.6 0.2 0.2 0.1 0.9 0.1 0.7 0.0 n/a 0.1 0.0 2.4 1.3 6.2 30 2
Isoleucine (g) 0.0 0.0 0.0 0.9 1.2 0.1 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.5 n/a 0.8 4 0
Lactose n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0 0
Leucine (g) 0.0 0.1 0.0 1.8 1.9 0.1 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.9 n/a 1.3 6 1
Lysine (g) 0.0 0.1 0.0 0.8 1.9 0.1 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.7 n/a 1.2 5 0
Magnesium (mg) 0.0 32.0 3.0 396.8 106.9 44.7 0.3 5.1 3.9 1.6 4.3 4.2 2.7 7.7 14.2 n/a 0.2 1.3 74.4 25.4 104.5 833 69
Maltose n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.1 n/a 0.3 0 0
Manganese n/a 0.4 0.2 10.4 1.5 0.8 0.0 0.1 0.3 0.5 0.1 0.2 0.1 1.2 0.0 n/a 0.0 n/a 0.7 0.2 1.4 18 1
Methionine (g) 0.0 0.0 0.0 0.5 0.2 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.2 n/a 0.3 1 0
Monounsaturated Fat (g) 5.4 0.0 0.0 2.9 0.2 1.1 0.0 0.1 0.0 0.0 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 14.6 0.0 0.1 25 2
Niacin (mg) 0.0 0.4 0.1 14.1 3.1 0.7 0.0 0.1 0.0 0.0 0.0 0.1 0.1 0.3 0.0 n/a 0.0 0.1 0.8 0.8 6.9 28 2
Pantothenic acid (mg) 0.0 0.4 0.1 4.1 1.9 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0.3 0.1 2.2 9 1
Phenylalanine (g) 0.0 0.1 0.0 1.1 1.3 0.1 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.6 n/a 0.8 4 0
Phosphorus (mg) 0.0 92.8 18.4 924.1 534.6 56.5 0.5 7.0 3.6 1.7 5.0 5.9 2.3 6.0 0.0 n/a 0.2 1.3 301.4 83.4 329.6 2,374 198
Phytosterols (mg) 117.6 48.0 n/a n/a n/a 7.7 0.1 1.4 2.1 0.7 1.5 1.8 1.2 3.0 n/a n/a n/a 2.0 131.6 n/a n/a 319 27
Polyunsaturated Fat (g) 5.7 0.1 0.0 2.9 0.5 0.2 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 8.5 0.1 0.7 19 2
Potassium (mg) 0.0 467.2 48.1 618.8 1,095.9 196.5 5.2 30.9 30.6 11.3 8.2 55.6 21.0 47.5 14.2 n/a 1.0 12.7 630.4 540.9 615.1 4,451 371
Proline (g) 0.0 0.0 0.0 1.0 1.1 0.1 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.5 n/a 0.7 4 0
Protein (g) 0.0 3.5 0.8 22.0 26.8 1.8 0.0 0.3 0.2 0.1 0.1 0.2 0.1 0.3 0.0 n/a 0.0 0.1 12.5 2.5 21.0 92 8
Retinol (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 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.1 0.0 0.3 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.1 0.1 0.4 1 0
Saturated Fat (g) 1.9 0.1 0.0 1.6 0.2 0.1 0.0 0.0 0.0 0.0 0.6 0.1 0.1 0.1 0.0 n/a 0.0 0.0 3.4 0.1 0.3 9 1
Selenium (mcg) 0.0 1.6 1.7 64.9 8.3 n/a 0.0 0.3 0.1 0.1 0.0 0.1 0.1 2.0 0.0 n/a 0.0 0.1 4.3 0.5 7.6 92 8
Serine (g) 0.0 0.1 0.0 1.1 1.2 0.1 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.7 n/a 0.7 4 0
Sodium (mg) 0.0 12.8 2.0 19.4 5.9 10.2 0.5 1.0 0.5 0.3 0.4 0.8 1.5 1.0 42.7 n/a 0.0 0.2 0.6 8.7 434.2 543 45
Starch n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.0 n/a 16.8 18 1
Stigmasterol 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 n/a n/a n/a 3.1 n/a n/a 3 0
Sucrose n/a 3.2 n/a 2.4 n/a n/a n/a 0.0 0.0 0.0 n/a 0.1 n/a 0.0 n/a n/a n/a n/a 4.2 n/a 18.5 28 2
Sugar (g) 0.0 13.6 0.1 2.4 5.3 n/a 0.0 0.1 0.0 0.1 0.7 0.1 n/a 0.1 0.0 n/a n/a n/a 4.7 42.9 20.1 90 8
Theobromine (mg) 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 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.1 0.0 1.1 0.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.5 0.0 1.0 3 0
Threonine (g) 0.0 0.1 0.0 0.8 1.0 0.1 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.4 n/a 0.8 3 0
Tocopherol, alpha (mg) 0.2 0.1 0.0 3.3 0.3 n/a 0.0 0.4 0.0 0.1 0.0 0.1 n/a 0.0 0.0 n/a n/a 0.0 1.4 0.1 0.1 6 1
Tocopherol, beta n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.5 n/a 0.0 1 0
Tocopherol, gamma n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 0.2 0.3 0.0 0.0 n/a 0.1 n/a n/a n/a n/a 13.9 n/a 3.0 17 1
Total Fat (g) 13.6 0.3 0.1 8.1 1.1 1.7 0.0 0.3 0.1 0.0 0.9 0.2 0.2 0.2 0.0 n/a 0.0 0.0 27.9 0.3 1.6 57 5
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.3 0.2 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.2 n/a 0.1 1 0
Tyrosine (g) 0.0 0.0 0.0 0.8 0.7 0.0 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.3 n/a 0.4 2 0
Valine (g) 0.0 0.1 0.0 1.3 1.3 0.1 n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.8 n/a 0.9 5 0
Vitamin A, IU (IU) 0.0 6.4 1.1 0.0 23.8 15.7 67.5 19.7 12.6 7.7 2.4 0.0 10.9 1.1 0.0 n/a 11.1 25.2 255.2 0.0 8,273.2 8,733 728
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 0.8 3.4 1.0 0.6 0.4 0.1 0.0 0.5 0.1 0.0 n/a 0.6 1.3 12.9 0.0 414.1 436 36
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 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) 0.0 0.4 0.1 1.4 0.5 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 1.0 0.2 0.3 4 0
Vitamin C (mg) 0.0 23.7 3.7 0.0 4.5 2.4 0.3 0.2 0.0 0.1 0.1 0.6 0.8 0.0 0.0 n/a 0.1 8.2 3.4 2.3 72.4 123 10
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 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
Water (g) 0.0 285.2 7.0 28.8 206.8 1.0 0.9 0.2 0.3 0.3 0.1 0.2 0.2 0.4 1,420.6 n/a 0.0 4.4 2.4 10.9 321.5 2,291 191
Zinc (mg) 0.0 0.5 0.1 5.6 3.8 0.4 0.0 0.1 0.0 0.0 0.1 0.1 0.0 0.1 0.0 n/a 0.0 0.0 1.4 0.2 3.3 16 1

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