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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

    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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