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Nutritional Facts: Three Lentil and Quinoa Soup

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 large (150g)
yellow onions
1 to taste (0g)
fresh ginger
1/4 cup (48g)
French lentils
1/4 cup (48g)
brown lentils
1/2 cup (96g)
red lentils
1/4 (0g)
quinoa
2 (7g)
bouillon cubes
6 cups (1,422g)
water
3 tablespoons (41g)
olive oil
4 (60g)
green onions
1 (0g)
bay leaves
1 teaspoon (2g)
cumin
1 to taste (0g)
salt
1 to taste (0g)
pepper
Total 1 serving
Alanine (g) 0.0 n/a 0.5 0.5 1.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 2 0
Alcohol (g) 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Arginine (g) 0.2 n/a 0.9 1.0 1.9 n/a n/a n/a 0.0 0.1 n/a n/a n/a n/a 4 1
Ash (g) 0.5 n/a 0.9 1.3 1.9 n/a 3.5 1.4 0.0 0.5 0.0 0.2 n/a n/a 10 2
Aspartic acid (g) 0.1 n/a 1.3 1.4 2.6 n/a n/a n/a 0.0 0.1 n/a n/a n/a n/a 6 1
Beta-sitosterol n/a n/a 22.6 n/a 45.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a 68 11
Caffeine (mg) 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Calcium (mg) 34.5 n/a 19.7 26.9 39.4 n/a 4.3 42.7 0.4 43.2 0.5 19.6 n/a n/a 231 39
Calories 60.0 n/a 165.6 169.4 331.2 n/a 17.1 0.0 358.0 19.2 0.2 7.9 n/a n/a 1,129 188
Calories (kj) 249.0 n/a 693.6 709.0 1,387.2 n/a 71.7 0.0 1,498.1 81.0 0.8 32.9 n/a n/a 4,723 787
Campesterol n/a n/a 2.9 n/a 5.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a 9 1
Carbohydrates (g) 14.0 n/a 28.4 28.8 56.8 n/a 1.7 0.0 0.0 4.4 0.0 0.9 n/a n/a 135 23
Cholesterol (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.7 0.0 0.0 0.0 0.0 0.0 n/a n/a 1 0
Copper (mg) 0.1 n/a 0.6 0.2 1.3 n/a 0.0 0.1 0.0 0.0 0.0 0.0 n/a n/a 2 0
Cystine (g) 0.0 n/a 0.2 0.2 0.3 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 1 0
Dietary Fiber (g) 2.6 n/a 5.2 14.6 10.4 n/a 0.0 0.0 0.0 1.6 0.0 0.2 n/a n/a 35 6
Folate (mcg) 28.5 n/a 97.9 229.9 195.8 n/a 2.3 0.0 0.0 38.4 0.1 0.2 n/a n/a 593 99
Folate, DFE (mcg) 28.5 n/a 97.9 229.9 195.8 n/a 2.3 0.0 0.0 38.4 0.1 0.2 n/a n/a 593 99
Folate, food (mcg) 28.5 n/a 97.9 229.9 195.8 n/a 2.3 0.0 0.0 38.4 0.1 0.2 n/a n/a 593 99
Folic acid (mcg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Fructose (g) 1.9 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 0
Galactose (g) 0.0 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 0 0
Glucose (dextrose) (g) 3.0 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 3 0
Glutamic acid (g) 0.4 n/a 1.9 1.9 3.7 n/a n/a n/a 0.0 0.2 n/a n/a n/a n/a 8 1
Glycine (g) 0.0 n/a 0.5 0.5 1.0 n/a n/a n/a 0.0 0.1 n/a n/a n/a n/a 2 0
Histidine (g) 0.0 n/a 0.3 0.3 0.7 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 1 0
Iron (mg) 0.3 n/a 3.6 3.6 7.3 n/a 0.1 0.0 0.2 0.9 0.0 1.4 n/a n/a 17 3
Isoleucine (g) 0.0 n/a 0.5 0.5 1.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 2 0
Lactose (g) 0.0 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 0 0
Leucine (g) 0.0 n/a 0.9 0.9 1.7 n/a n/a n/a 0.0 0.1 n/a n/a n/a n/a 4 1
Lysine (g) 0.1 n/a 0.8 0.9 1.7 n/a n/a n/a 0.0 0.1 n/a n/a n/a n/a 3 1
Magnesium (mg) 15.0 n/a 34.6 58.6 69.1 n/a 3.7 14.2 0.0 12.0 0.1 7.7 n/a n/a 215 36
Maltose (g) 0.0 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.2 n/a 0.7 0.6 1.4 n/a 0.0 0.0 0.0 0.1 0.0 0.1 n/a n/a 3 1
Methionine (g) 0.0 n/a 0.1 0.1 0.2 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Monounsaturated Fat (g) 0.0 n/a 0.2 0.1 0.5 n/a 0.3 0.0 29.5 0.0 0.0 0.3 n/a n/a 31 5
Niacin (mg) 0.2 n/a 0.7 1.3 1.4 n/a 0.3 0.0 0.0 0.3 0.0 0.1 n/a n/a 4 1
Pantothenic acid (mg) 0.2 n/a 0.2 1.0 0.3 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 2 0
Phenylalanine (g) 0.0 n/a 0.6 0.6 1.2 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 2 0
Phosphorus (mg) 43.5 n/a 141.1 216.5 282.2 n/a 23.0 0.0 0.0 22.2 0.1 10.5 n/a n/a 739 123
Phytosterols (mg) 22.5 n/a 27.4 n/a 54.7 n/a n/a n/a 89.5 n/a n/a 1.4 n/a n/a 196 33
Polyunsaturated Fat (g) 0.0 n/a 0.5 0.2 1.1 n/a 0.0 0.0 4.3 0.0 0.0 0.1 n/a n/a 6 1
Potassium (mg) 219.0 n/a 277.4 458.4 554.9 n/a 32.1 14.2 0.4 165.6 0.3 37.5 n/a n/a 1,760 293
Proline (g) 0.0 n/a 0.5 0.5 1.0 n/a n/a n/a 0.0 0.1 n/a n/a n/a n/a 2 0
Protein (g) 1.7 n/a 12.0 12.4 24.0 n/a 1.1 0.0 0.0 1.1 0.0 0.4 n/a n/a 53 9
Retinol (mcg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Riboflavin (mg) 0.0 n/a 0.1 0.1 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Saturated Fat (g) 0.1 n/a 0.2 0.1 0.4 n/a 0.3 0.0 5.6 0.0 0.0 0.0 n/a n/a 7 1
Selenium (mcg) 0.8 n/a 3.9 4.0 7.9 n/a 2.0 0.0 0.0 0.4 0.0 0.1 n/a n/a 19 3
Serine (g) 0.0 n/a 0.6 0.6 1.1 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 2 0
Sodium (mg) 6.0 n/a 3.4 2.9 6.7 n/a 1,222.7 42.7 0.8 9.6 0.0 3.5 n/a n/a 1,298 216
Starch (g) 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 0 0
Stigmasterol n/a n/a 1.9 n/a 3.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a 6 1
Sucrose (g) 1.5 n/a n/a 0.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 0
Sugar (g) 6.4 n/a n/a 1.0 n/a n/a 1.2 0.0 0.0 1.4 n/a 0.0 n/a n/a 10 2
Theobromine (mg) 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Thiamin (mg) 0.1 n/a 0.2 0.4 0.5 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 1 0
Threonine (g) 0.0 n/a 0.4 0.4 0.9 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 2 0
Tocopherol, alpha (mg) 0.0 n/a n/a 0.2 n/a n/a 0.2 0.0 5.8 0.3 n/a 0.1 n/a n/a 7 1
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a n/a 2.0 n/a n/a n/a n/a 0.3 n/a n/a n/a n/a n/a 2 0
Total Fat (g) 0.2 n/a 1.0 0.5 2.1 n/a 0.6 0.0 40.5 0.1 0.0 0.5 n/a n/a 46 8
Tryptophan (g) 0.0 n/a 0.1 0.1 0.2 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Tyrosine (g) 0.0 n/a 0.3 0.3 0.6 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 1 0
Valine (g) 0.0 n/a 0.6 0.6 1.2 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 2 0
Vitamin A, IU (IU) 3.0 n/a 27.8 18.7 55.7 n/a 0.0 0.0 0.0 598.2 3.7 26.7 n/a n/a 734 122
Vitamin A, RAE (mcg) 0.0 n/a 1.4 1.0 2.9 n/a 0.0 0.0 0.0 30.0 0.2 1.3 n/a n/a 37 6
Vitamin B-12 (mcg) 0.0 n/a 0.0 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Vitamin B-6 (mg) 0.2 n/a 0.2 0.3 0.4 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 1 0
Vitamin C (mg) 11.1 n/a 0.8 2.1 1.6 n/a 0.0 0.0 0.0 11.3 0.0 0.2 n/a n/a 27 5
Vitamin D (IU) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Water (g) 133.7 n/a 5.7 5.0 11.3 n/a 0.2 1,420.6 0.0 53.9 0.0 0.2 n/a n/a 1,631 272
Zinc (mg) 0.3 n/a 1.9 2.3 3.7 n/a 0.0 0.0 0.0 0.2 0.0 0.1 n/a n/a 9 1

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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