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Nutritional Facts: Lentils With Wild Rice & Crispy Onions (Koshari)

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 teaspoons (9g)
olive oil
1/2 (55g)
yellow onions
3 (180g)
garlic
1 1/2 cups (368g)
tomato sauce
3 tablespoons (45g)
white vinegar
1/2 teaspoon (1g)
red pepper flakes
1/4 teaspoon (2g)
salt
1 3/4 cups (415g)
water
2/3 cup (107g)
wild rice
3/4 teaspoon (5g)
salt
2 tablespoons (27g)
olive oil
1/2 (55g)
yellow onions
3 (180g)
garlic
3/4 teaspoon (2g)
cumin
1/2 teaspoon (1g)
cinnamon
2 cups (0g)
vegetable stock
1 cup (192g)
brown lentils
1 to taste (0g)
fresh cilantro
Total 1 serving
Alanine (g) 0.0 0.0 0.2 0.2 0.0 n/a 0.0 n/a 0.9 0.0 0.0 0.0 0.2 n/a 0.0 n/a 2.1 n/a 4 0
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 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Arginine (g) 0.0 0.1 1.1 0.1 0.0 n/a 0.0 n/a 1.2 0.0 0.0 0.1 1.1 n/a 0.0 n/a 3.8 n/a 8 1
Ash (g) 0.0 0.2 2.7 7.4 0.1 0.1 1.5 0.4 1.6 4.5 0.0 0.2 2.7 0.1 0.0 n/a 5.1 n/a 27 3
Aspartic acid (g) 0.0 0.1 0.9 0.7 0.0 n/a 0.0 n/a 1.5 0.0 0.0 0.1 0.9 n/a 0.0 n/a 5.5 n/a 10 1
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 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Calcium (mg) 0.1 12.7 325.8 47.8 3.1 1.3 0.4 12.4 22.4 1.1 0.3 12.7 325.8 14.7 13.1 n/a 107.5 n/a 901 90
Calories 79.6 22.0 268.2 88.2 9.4 2.9 0.0 0.0 381.0 0.0 238.7 22.0 268.2 5.9 3.2 n/a 677.8 n/a 2,067 207
Calories (kj) 332.9 91.3 1,121.4 367.5 40.2 12.0 0.0 0.0 1,594.4 0.0 998.7 91.3 1,121.4 24.7 13.5 n/a 2,835.8 n/a 8,645 865
Carbohydrates (g) 0.0 5.1 59.5 19.8 0.4 0.5 0.0 0.0 79.9 0.0 0.0 5.1 59.5 0.7 1.1 n/a 115.4 n/a 347 35
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 n/a 0 0
Copper (mg) 0.0 0.0 0.5 0.4 0.0 0.0 0.0 0.0 0.6 0.0 0.0 0.0 0.5 0.0 0.0 n/a 1.0 n/a 3 0
Cystine (g) 0.0 0.0 0.1 0.1 0.0 n/a 0.0 n/a 0.2 0.0 0.0 0.0 0.1 n/a 0.0 n/a 0.6 n/a 1 0
Dietary Fiber (g) 0.0 0.9 3.8 5.5 0.0 0.2 0.0 0.0 6.6 0.0 0.0 0.9 3.8 0.2 0.7 n/a 58.6 n/a 81 8
Folate (mcg) 0.0 10.5 5.4 40.4 0.0 1.0 0.0 0.0 101.4 0.0 0.0 10.5 5.4 0.2 0.1 n/a 919.7 n/a 1,094 109
Folate, DFE (mcg) 0.0 10.5 5.4 40.4 0.0 1.0 0.0 0.0 101.4 0.0 0.0 10.5 5.4 0.2 0.1 n/a 919.7 n/a 1,094 109
Folate, food (mcg) 0.0 10.5 5.4 40.4 0.0 1.0 0.0 0.0 101.4 0.0 0.0 10.5 5.4 0.2 0.1 n/a 919.7 n/a 1,094 109
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 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Fructose n/a 0.7 n/a 6.1 0.1 n/a n/a n/a n/a n/a n/a 0.7 n/a n/a 0.0 n/a 0.5 n/a 8 1
Galactose n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0 0
Glucose (dextrose) n/a 1.1 n/a 8.6 0.0 n/a n/a n/a n/a n/a n/a 1.1 n/a n/a 0.0 n/a 0.0 n/a 11 1
Glutamic acid (g) 0.0 0.1 1.4 2.4 0.0 n/a 0.0 n/a 2.7 0.0 0.0 0.1 1.4 n/a 0.0 n/a 7.7 n/a 16 2
Glycine (g) 0.0 0.0 0.4 0.1 0.0 n/a 0.0 n/a 0.7 0.0 0.0 0.0 0.4 n/a 0.0 n/a 2.0 n/a 4 0
Histidine (g) 0.0 0.0 0.2 0.1 0.0 n/a 0.0 n/a 0.4 0.0 0.0 0.0 0.2 n/a 0.0 n/a 1.4 n/a 2 0
Hydroxyproline 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 0.0 n/a n/a n/a 0 0
Iron (mg) 0.1 0.1 3.1 3.7 0.1 0.1 0.0 0.0 2.1 0.0 0.2 0.1 3.1 1.0 0.1 n/a 14.5 n/a 28 3
Isoleucine (g) 0.0 0.0 0.4 0.1 0.0 n/a 0.0 n/a 0.7 0.0 0.0 0.0 0.4 n/a 0.0 n/a 2.1 n/a 4 0
Lactose n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0 0
Leucine (g) 0.0 0.0 0.6 0.1 0.0 n/a 0.0 n/a 1.1 0.0 0.0 0.0 0.6 n/a 0.0 n/a 3.6 n/a 6 1
Lysine (g) 0.0 0.0 0.5 0.2 0.0 n/a 0.0 n/a 0.7 0.0 0.0 0.0 0.5 n/a 0.0 n/a 3.5 n/a 5 1
Magnesium (mg) 0.0 5.5 45.0 58.8 2.2 1.4 0.0 4.1 188.9 0.0 0.0 5.5 45.0 5.8 0.8 n/a 234.2 n/a 597 60
Maltose n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.6 n/a 1 0
Manganese (mg) 0.0 0.1 3.0 0.4 0.1 0.0 0.0 0.0 1.4 0.0 0.0 0.1 3.0 0.1 0.2 n/a 2.6 n/a 11 1
Methionine (g) 0.0 0.0 0.1 0.0 0.0 n/a 0.0 n/a 0.5 0.0 0.0 0.0 0.1 n/a 0.0 n/a 0.4 n/a 1 0
Monounsaturated Fat (g) 6.6 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.2 0.0 19.7 0.0 0.0 0.2 0.0 n/a 0.4 n/a 27 3
Niacin (mg) 0.0 0.1 1.3 3.6 0.0 0.1 0.0 0.0 7.2 0.0 0.0 0.1 1.3 0.1 0.0 n/a 5.0 n/a 19 2
Pantothenic acid (mg) 0.0 0.1 1.1 1.1 0.0 n/a 0.0 0.0 1.1 0.0 0.0 0.1 1.1 n/a 0.0 n/a 4.1 n/a 9 1
Phenylalanine (g) 0.0 0.0 0.3 0.1 0.0 n/a 0.0 n/a 0.8 0.0 0.0 0.0 0.3 n/a 0.0 n/a 2.4 n/a 4 0
Phosphorus (mg) 0.0 16.0 275.4 95.6 3.6 2.6 0.0 0.0 462.1 0.0 0.0 16.0 275.4 7.9 0.8 n/a 865.9 n/a 2,021 202
Phytosterols (mg) 19.9 8.3 n/a n/a 0.0 0.7 0.0 n/a n/a 0.0 59.7 8.3 n/a 1.1 0.3 n/a n/a n/a 98 10
Polyunsaturated Fat (g) 0.9 0.0 0.4 0.3 0.0 0.1 0.0 0.0 0.7 0.0 2.8 0.0 0.4 0.1 0.0 n/a 1.0 n/a 7 1
Potassium (mg) 0.1 80.3 721.8 1,216.4 32.6 18.1 0.1 4.1 455.7 0.4 0.3 80.3 721.8 28.2 5.6 n/a 1,833.6 n/a 5,199 520
Proline (g) 0.0 0.0 0.2 0.1 0.0 n/a 0.0 n/a 0.6 0.0 0.0 0.0 0.2 n/a 0.0 n/a 2.1 n/a 3 0
Protein (g) 0.0 0.6 11.4 4.9 0.0 0.1 0.0 0.0 15.7 0.0 0.0 0.6 11.4 0.3 0.1 n/a 49.5 n/a 95 9
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 n/a 0 0
Riboflavin (mg) 0.0 0.0 0.2 0.2 0.0 0.0 0.0 0.0 0.3 0.0 0.0 0.0 0.2 0.0 0.0 n/a 0.4 n/a 1 0
Saturated Fat (g) 1.2 0.0 0.2 0.1 0.0 0.0 0.0 0.0 0.2 0.0 3.7 0.0 0.2 0.0 0.0 n/a 0.3 n/a 6 1
Selenium (mcg) 0.0 0.3 25.6 0.7 0.0 0.1 0.0 0.0 3.0 0.0 0.0 0.3 25.6 0.1 0.0 n/a 15.9 n/a 72 7
Serine (g) 0.0 0.0 0.3 0.1 0.0 n/a 0.0 n/a 0.8 0.0 0.0 0.0 0.3 n/a 0.0 n/a 2.3 n/a 4 0
Sodium (mg) 0.2 2.2 30.6 1,925.7 2.2 0.3 581.4 12.4 7.5 1,744.1 0.5 2.2 30.6 2.6 0.1 n/a 11.5 n/a 4,354 435
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 n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a 0.5 n/a 1.0 0.0 n/a n/a n/a 0.7 n/a n/a 0.5 n/a n/a 0.0 n/a 2.8 n/a 6 1
Sugar (g) 0.0 2.3 1.8 15.6 0.2 0.1 0.0 0.0 2.7 0.0 0.0 2.3 1.8 0.0 0.0 n/a 3.9 n/a 31 3
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 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Thiamin (mg) 0.0 0.0 0.4 0.1 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.4 0.0 0.0 n/a 1.7 n/a 3 0
Threonine (g) 0.0 0.0 0.3 0.2 0.0 n/a 0.0 n/a 0.5 0.0 0.0 0.0 0.3 n/a 0.0 n/a 1.8 n/a 3 0
Tocopherol, alpha (mg) 1.3 0.0 0.1 5.2 0.0 0.3 0.0 0.0 0.9 0.0 3.9 0.0 0.1 0.1 0.0 n/a 0.9 n/a 13 1
Tocopherol, beta (mg) 0.0 0.0 n/a 0.1 n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.1 0.0 n/a 0.4 n/a n/a n/a n/a n/a n/a 0.2 0.0 n/a n/a 0.1 n/a 8.1 n/a 9 1
Total Fat (g) 9.0 0.1 0.9 0.7 0.0 0.2 0.0 0.0 1.2 0.0 27.0 0.1 0.9 0.4 0.0 n/a 2.0 n/a 42 4
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 n/a n/a 0.0 n/a n/a n/a 0 0
TransFatty acids 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 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.1 0.0 0.0 n/a 0.0 n/a 0.2 0.0 0.0 0.0 0.1 n/a 0.0 n/a 0.4 n/a 1 0
Tyrosine (g) 0.0 0.0 0.1 0.1 0.0 n/a 0.0 n/a 0.7 0.0 0.0 0.0 0.1 n/a 0.0 n/a 1.3 n/a 2 0
Valine (g) 0.0 0.0 0.5 0.1 0.0 n/a 0.0 n/a 0.9 0.0 0.0 0.0 0.5 n/a 0.0 n/a 2.5 n/a 5 0
Vitamin A, IU (IU) 0.0 1.1 16.2 1,591.3 0.0 374.5 0.0 0.0 20.3 0.0 0.0 1.1 16.2 20.0 3.9 n/a 74.9 n/a 2,119 212
Vitamin A, RAE (mcg) 0.0 0.0 0.0 80.9 0.0 18.7 0.0 0.0 1.1 0.0 0.0 0.0 0.0 1.0 0.2 n/a 3.8 n/a 106 11
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 n/a 0 0
Vitamin B-6 (mg) 0.0 0.1 2.2 0.4 0.0 0.0 0.0 0.0 0.4 0.0 0.0 0.1 2.2 0.0 0.0 n/a 1.0 n/a 6 1
Vitamin C (mg) 0.0 4.1 56.2 25.7 0.0 0.7 0.0 0.0 0.0 0.0 0.0 4.1 56.2 0.1 0.0 n/a 8.4 n/a 155 16
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
Water (g) 0.0 49.0 105.4 334.9 41.9 0.1 0.0 414.3 8.3 0.0 0.0 49.0 105.4 0.1 0.1 n/a 20.0 n/a 1,129 113
Zinc (mg) 0.0 0.1 2.1 0.7 0.0 0.0 0.0 0.0 6.4 0.0 0.0 0.1 2.1 0.1 0.0 n/a 9.2 n/a 21 2

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