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.
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2 tablespoons (27g) extra virgin olive oil |
2 large (300g) yellow onions |
1 1/4 teaspoons (8g) salt |
2 tablespoons (29g) water |
4 cups (948g) water |
1 cup (192g) green lentils |
8 large (384g) chard leaves |
1 medium (136g) yukon gold potatoes |
10 ounces (284g) spinach leaves |
4 (60g) scallions |
2 cups (182g) broccoli |
1 tablespoon (6g) cumin seeds |
1/2 teaspoon (0g) coriander |
1 cup (16g) cilantro |
2 tablespoons (11g) mint |
1/2 (7g) jalapeno peppers |
1 to taste (3g) black pepper |
1 tablespoon (15g) lemon juice |
1 to taste (150g) feta cheese |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.1 | n/a | 0.1 | 0.4 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 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 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.3 | 0.0 | n/a | n/a | 3.8 | 0.4 | 0.1 | 0.5 | 0.1 | 0.3 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 6 | 1 |
| Ash (g) | 0.0 | 1.1 | 7.5 | 0.0 | 0.9 | 5.1 | 6.1 | 1.3 | 4.9 | 0.5 | 1.6 | 0.5 | 0.0 | 0.2 | 0.2 | 0.0 | n/a | 0.0 | n/a | 30 | 4 |
| Aspartic acid (g) | 0.0 | 0.3 | 0.0 | n/a | n/a | 5.5 | n/a | 0.6 | 0.7 | 0.1 | 0.6 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 8 | 1 |
| Beta-sitosterol | 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 | 0.3 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| 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 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.3 | 69.0 | 1.8 | 0.9 | 28.4 | 107.5 | 195.8 | 6.8 | 280.7 | 43.2 | 85.5 | 55.9 | 0.1 | 10.7 | 22.7 | 0.8 | n/a | 0.9 | n/a | 911 | 114 |
| Calories | 238.7 | 120.0 | 0.0 | 0.0 | 0.0 | 677.8 | 73.0 | 118.3 | 65.2 | 19.2 | 61.9 | 22.5 | 0.0 | 3.7 | 5.0 | 2.0 | n/a | 3.4 | n/a | 1,411 | 176 |
| Calories (kj) | 998.7 | 498.0 | 0.0 | 0.0 | 0.0 | 2,835.8 | 303.4 | 496.4 | 275.0 | 81.0 | 256.6 | 94.0 | 0.2 | 15.2 | 21.0 | 8.3 | n/a | 13.9 | n/a | 5,898 | 737 |
| Campesterol | 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 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 28.0 | 0.0 | 0.0 | 0.0 | 115.4 | 14.4 | 27.4 | 10.3 | 4.4 | 12.1 | 2.7 | 0.0 | 0.6 | 1.0 | 0.5 | n/a | 1.1 | n/a | 218 | 27 |
| 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 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 1.0 | 0.7 | 0.3 | 0.4 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | n/a | 0.0 | 0.1 | n/a | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 5.1 | 0.0 | 0.0 | 0.0 | 58.6 | 6.1 | 2.4 | 6.2 | 1.6 | 4.7 | 0.6 | 0.0 | 0.4 | 0.8 | 0.2 | n/a | 0.0 | n/a | 87 | 11 |
| Folate (mcg) | 0.0 | 57.0 | 0.0 | 0.0 | 0.0 | 919.7 | 53.8 | 13.6 | 550.0 | 38.4 | 114.7 | 0.6 | 0.1 | 9.9 | 12.0 | 1.9 | n/a | 3.1 | n/a | 1,775 | 222 |
| Folate, DFE (mcg) | 0.0 | 57.0 | 0.0 | 0.0 | 0.0 | 919.7 | 53.8 | 13.6 | 550.0 | 38.4 | 114.7 | 0.6 | 0.1 | 9.9 | 12.0 | 1.9 | n/a | 3.1 | n/a | 1,775 | 222 |
| Folate, food (mcg) | 0.0 | 57.0 | 0.0 | 0.0 | 0.0 | 919.7 | 53.8 | 13.6 | 550.0 | 38.4 | 114.7 | 0.6 | 0.1 | 9.9 | 12.0 | 1.9 | n/a | 3.1 | n/a | 1,775 | 222 |
| 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 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | 3.9 | n/a | n/a | n/a | 0.5 | n/a | 0.4 | 0.4 | n/a | 1.2 | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.2 | n/a | 7 | 1 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 5.9 | n/a | n/a | n/a | 0.0 | n/a | 0.5 | 0.3 | n/a | 0.9 | n/a | n/a | n/a | n/a | 0.1 | n/a | 0.2 | n/a | 8 | 1 |
| Glutamic acid (g) | 0.0 | 0.8 | 0.0 | n/a | n/a | 7.7 | n/a | 0.4 | 1.0 | 0.2 | 1.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 11 | 1 |
| Glycine (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.0 | n/a | 0.1 | 0.4 | 0.1 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.4 | 0.1 | 0.1 | 0.2 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Iron (mg) | 0.2 | 0.6 | 0.0 | 0.0 | 0.0 | 14.5 | 6.9 | 0.4 | 7.7 | 0.9 | 1.3 | 4.0 | 0.0 | 0.3 | 1.4 | 0.0 | n/a | 0.0 | n/a | 38 | 5 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.1 | 0.6 | 0.1 | 0.4 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 0 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 3.6 | 0.5 | 0.2 | 0.6 | 0.1 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 5 | 1 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 3.5 | 0.4 | 0.2 | 0.5 | 0.1 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 5 | 1 |
| Magnesium (mg) | 0.0 | 30.0 | 0.1 | 0.3 | 9.5 | 234.2 | 311.0 | 29.9 | 224.0 | 12.0 | 38.2 | 22.0 | 0.0 | 4.2 | 7.2 | 1.1 | n/a | 0.9 | n/a | 925 | 116 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | 0.6 | n/a | 0.0 | 0.0 | n/a | 0.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 2.6 | 1.4 | 0.2 | 2.5 | 0.1 | 0.4 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | 8 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 19.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 21 | 3 |
| Niacin (mg) | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 5.0 | 1.5 | 2.0 | 2.1 | 0.3 | 1.2 | 0.3 | 0.0 | 0.2 | 0.1 | 0.1 | n/a | 0.0 | n/a | 13 | 2 |
| Pantothenic acid (mg) | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 4.1 | 0.7 | 0.7 | 0.2 | 0.0 | 1.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 7 | 1 |
| Phenylalanine (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.4 | 0.4 | 0.1 | 0.4 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 4 | 0 |
| Phosphorus (mg) | 0.0 | 87.0 | 0.0 | 0.0 | 0.0 | 865.9 | 176.6 | 59.8 | 138.9 | 22.2 | 120.1 | 29.9 | 0.1 | 7.7 | 6.8 | 1.8 | n/a | 1.2 | n/a | 1,518 | 190 |
| Phytosterols (mg) | 59.7 | 45.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 25.5 | n/a | n/a | 4.1 | 0.0 | 0.8 | 1.1 | n/a | n/a | n/a | n/a | 136 | 17 |
| Polyunsaturated Fat (g) | 2.8 | 0.1 | 0.0 | 0.0 | 0.0 | 1.0 | 0.3 | 0.1 | 0.5 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
| Potassium (mg) | 0.3 | 438.0 | 0.6 | 0.3 | 9.5 | 1,833.6 | 1,455.4 | 515.4 | 1,582.0 | 165.6 | 575.1 | 107.3 | 0.8 | 83.4 | 52.2 | 17.4 | n/a | 15.7 | n/a | 6,853 | 857 |
| Proline (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.1 | n/a | 0.1 | 0.3 | 0.1 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 0 |
| Protein (g) | 0.0 | 3.3 | 0.0 | 0.0 | 0.0 | 49.5 | 6.9 | 2.5 | 8.1 | 1.1 | 5.1 | 1.1 | 0.0 | 0.3 | 0.4 | 0.1 | n/a | 0.1 | n/a | 79 | 10 |
| 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 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.3 | 0.0 | 0.5 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
| Saturated Fat (g) | 3.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
| Selenium (mcg) | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | 15.9 | 3.5 | 0.4 | 2.8 | 0.4 | 4.6 | 0.3 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 30 | 4 |
| Serine (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.3 | n/a | 0.1 | 0.3 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 0 |
| Sodium (mg) | 0.5 | 12.0 | 2,906.9 | 0.9 | 28.4 | 11.5 | 817.9 | 5.4 | 224.0 | 9.6 | 60.1 | 10.1 | 0.1 | 7.4 | 3.4 | 0.2 | n/a | 0.2 | n/a | 4,099 | 512 |
| Starch | n/a | 0.0 | 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 | n/a | 0 | 0 |
| Stigmasterol | 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 | 0.5 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 3.0 | n/a | n/a | n/a | 2.8 | n/a | 0.3 | 0.2 | n/a | 0.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | 6 | 1 |
| Sugar (g) | 0.0 | 12.7 | 0.0 | 0.0 | 0.0 | 3.9 | 4.2 | 1.2 | 1.2 | 1.4 | 3.1 | 0.1 | 0.0 | 0.1 | n/a | 0.3 | n/a | 0.4 | n/a | 29 | 4 |
| 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 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.7 | 0.2 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 0 |
| Threonine (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.8 | 0.3 | 0.1 | 0.3 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 3 | 0 |
| Tocopherol, alpha (mg) | 3.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | 7.3 | 0.0 | 5.8 | 0.3 | 1.4 | 0.2 | 0.0 | 0.4 | n/a | 0.3 | n/a | 0.0 | n/a | 21 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.0 | n/a | n/a | n/a | 8.1 | n/a | n/a | 0.5 | n/a | 0.3 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 9 | 1 |
| Total Fat (g) | 27.0 | 0.3 | 0.0 | 0.0 | 0.0 | 2.0 | 0.8 | 0.1 | 1.1 | 0.1 | 0.7 | 1.3 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | 34 | 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 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | 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 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.3 | n/a | 0.1 | 0.3 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2 | 0 |
| Valine (g) | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.5 | 0.4 | 0.1 | 0.5 | 0.0 | 0.2 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 4 | 0 |
| Vitamin A, IU (IU) | 0.0 | 6.0 | 0.0 | 0.0 | 0.0 | 74.9 | 23,485.4 | 4.1 | 26,585.7 | 598.2 | 1,133.9 | 76.2 | 10.8 | 1,079.7 | 462.2 | 75.5 | n/a | 0.9 | n/a | 53,593 | 6,699 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.8 | 1,175.0 | 0.0 | 1,329.7 | 30.0 | 56.4 | 3.8 | 0.5 | 53.9 | 23.1 | 3.8 | n/a | 0.0 | n/a | 2,680 | 335 |
| 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 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 1.0 | 0.4 | 0.4 | 0.6 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 0 |
| Vitamin C (mg) | 0.0 | 22.2 | 0.0 | 0.0 | 0.0 | 8.4 | 115.2 | 17.7 | 79.7 | 11.3 | 162.3 | 0.5 | 0.0 | 4.3 | 1.5 | 8.3 | n/a | 5.9 | n/a | 437 | 55 |
| 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 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Water (g) | 0.0 | 267.3 | 0.0 | 29.0 | 947.1 | 20.0 | 355.8 | 104.7 | 259.1 | 53.9 | 162.5 | 0.5 | 0.1 | 14.8 | 9.8 | 6.4 | n/a | 14.1 | n/a | 2,245 | 281 |
| Zinc (mg) | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 9.2 | 1.4 | 0.4 | 1.5 | 0.2 | 0.7 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | 14 | 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.