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    Nutritional Facts: Lentil Stew With Quinoa

    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 cups (340g)
    quinoa
    4 cups (948g)
    water
    1 tablespoon (18g)
    salt
    2 tablespoons (27g)
    coconut oil
    1 small (70g)
    onions
    6 (18g)
    garlic cloves
    5 large (910g)
    tomatoes
    1 cup (237g)
    water
    14 ounces (397g)
    coconut milk
    1 tablespoon (20g)
    molasses
    1/4 cup (0g)
    dry coconut powder
    1 (1g)
    cinnamon sticks
    3 tablespoons (19g)
    curry powder
    2 tablespoons (11g)
    ground coriander
    2 cups (384g)
    red lentils
    1 to taste (0g)
    salt and pepper
    1 bunch (30g)
    cilantro
    Total 1 serving
    Alanine (g) 2.0 n/a 0.0 0.0 0.0 0.0 0.2 n/a 0.4 n/a n/a n/a n/a n/a 4.0 n/a n/a 7 1
    Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0 0
    Arginine (g) 3.7 n/a 0.0 0.0 0.1 0.1 0.2 n/a 1.3 n/a n/a n/a n/a n/a 7.4 n/a n/a 13 2
    Ash (g) 8.1 0.9 18.0 0.0 0.2 0.3 4.6 0.2 3.8 0.7 n/a n/a 1.1 0.6 7.4 n/a 0.4 46 8
    Aspartic acid (g) 3.9 n/a 0.0 0.0 0.1 0.1 1.2 n/a 0.8 n/a n/a n/a n/a n/a 10.6 n/a n/a 17 3
    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 n/a n/a 180.5 n/a 0.6 181 30
    Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0 0
    Calcium (mg) 159.8 28.4 4.3 0.0 16.1 32.6 91.0 7.1 71.4 41.0 n/a n/a 90.3 76.2 157.4 n/a 20.1 796 133
    Calories 1,251.2 0.0 0.0 234.5 28.0 26.8 163.8 0.0 781.9 58.0 n/a n/a 61.4 32.0 1,324.8 n/a 6.9 3,969 662
    Calories (kj) 5,232.6 0.0 0.0 981.1 116.2 112.1 673.4 0.0 3,270.4 242.6 n/a n/a 257.0 133.8 5,548.8 n/a 28.5 16,597 2,766
    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 n/a n/a 23.0 n/a 0.0 23 4
    Carbohydrates (g) 218.1 0.0 0.0 0.0 6.5 6.0 35.4 0.0 11.2 14.9 n/a n/a 11.0 5.9 227.1 n/a 1.1 537 90
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0 0
    Copper (mg) 2.0 0.1 0.0 0.0 0.0 0.1 0.5 0.0 0.9 0.1 n/a n/a 0.2 0.1 5.0 n/a 0.1 9 2
    Cystine (g) 0.7 n/a 0.0 0.0 0.0 0.0 0.1 n/a 0.2 n/a n/a n/a n/a n/a 1.3 n/a n/a 2 0
    Dietary Fiber (g) 23.8 0.0 0.0 0.0 1.2 0.4 10.9 0.0 n/a 0.0 n/a n/a 6.3 4.5 41.5 n/a 0.8 89 15
    Folate (mcg) 625.6 0.0 0.0 0.0 13.3 0.5 136.5 0.0 55.6 0.0 n/a n/a 29.1 0.0 783.4 n/a 18.6 1,663 277
    Folate, DFE (mcg) 625.6 0.0 0.0 0.0 13.3 0.5 136.5 0.0 55.6 0.0 n/a n/a 29.1 0.0 783.4 n/a 18.6 1,663 277
    Folate, food (mcg) 625.6 0.0 0.0 0.0 13.3 0.5 136.5 0.0 55.6 0.0 n/a n/a 29.1 0.0 783.4 n/a 18.6 1,663 277
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0 0
    Fructose n/a n/a n/a n/a 0.9 n/a 12.5 n/a n/a 2.6 n/a n/a 0.1 n/a n/a n/a n/a 16 3
    Galactose n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
    Glucose (dextrose) n/a n/a n/a n/a 1.4 n/a 11.4 n/a n/a 2.4 n/a n/a 0.2 n/a n/a n/a n/a 15 3
    Glutamic acid (g) 6.3 n/a 0.0 0.0 0.2 0.1 3.9 n/a 1.8 n/a n/a n/a n/a n/a 14.9 n/a n/a 27 5
    Glycine (g) 2.4 n/a 0.0 0.0 0.0 0.0 0.2 n/a 0.4 n/a n/a n/a n/a n/a 3.9 n/a n/a 7 1
    Histidine (g) 1.4 n/a 0.0 0.0 0.0 0.0 0.1 n/a 0.2 n/a n/a n/a n/a n/a 2.7 n/a n/a 4 1
    Iron (mg) 15.5 0.0 0.1 0.0 0.1 0.3 2.5 0.0 13.1 0.9 n/a n/a 5.6 1.8 29.0 n/a 0.5 69 12
    Isoleucine (g) 1.7 n/a 0.0 0.0 0.0 0.0 0.2 n/a 0.3 n/a n/a n/a n/a n/a 4.1 n/a n/a 6 1
    Lactose n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
    Leucine (g) 2.9 n/a 0.0 0.0 0.0 0.1 0.2 n/a 0.6 n/a n/a n/a n/a n/a 6.9 n/a n/a 11 2
    Lysine (g) 2.6 n/a 0.0 0.0 0.0 0.0 0.2 n/a 0.4 n/a n/a n/a n/a n/a 6.7 n/a n/a 10 2
    Magnesium (mg) 669.8 9.5 0.2 0.0 7.0 4.5 100.1 2.4 182.6 48.4 n/a n/a 48.0 35.5 276.5 n/a 7.8 1,392 232
    Maltose n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
    Manganese (mg) 6.9 0.0 0.0 0.0 0.1 0.3 1.0 0.0 3.0 0.3 n/a n/a 0.8 0.2 5.4 n/a 0.1 18 3
    Methionine (g) 1.1 n/a 0.0 0.0 0.0 0.0 0.1 n/a 0.2 n/a n/a n/a n/a n/a 0.8 n/a n/a 2 0
    Monounsaturated Fat (g) 5.5 0.0 0.0 1.6 0.0 0.0 0.3 0.0 3.6 0.0 n/a n/a 1.0 1.5 1.9 n/a 0.1 15 3
    Niacin (mg) 5.2 0.0 0.0 0.0 0.1 0.1 5.4 0.0 2.5 0.2 n/a n/a 0.7 0.2 5.7 n/a 0.3 20 3
    Pantothenic acid (mg) 2.6 0.0 0.0 0.0 0.1 0.1 0.8 0.0 0.6 0.2 n/a n/a n/a n/a 1.3 n/a 0.2 6 1
    Phenylalanine (g) 2.0 n/a 0.0 0.0 0.0 0.0 0.2 n/a 0.4 n/a n/a n/a n/a n/a 4.7 n/a n/a 7 1
    Phosphorus (mg) 1,553.8 0.0 0.0 0.0 20.3 27.5 218.4 0.0 381.0 6.2 n/a n/a 66.0 44.0 1,129.0 n/a 14.4 3,461 577
    Phytosterols n/a n/a 0.0 23.4 10.5 n/a 63.7 n/a n/a n/a n/a n/a 13.6 4.9 218.9 n/a 1.5 337 56
    Polyunsaturated Fat (g) 11.2 0.0 0.0 0.5 0.0 0.0 0.8 0.0 0.9 0.0 n/a n/a 0.5 0.2 4.4 n/a 0.0 18 3
    Potassium (mg) 1,914.2 9.5 1.4 0.0 102.2 72.2 2,156.7 2.4 873.2 292.8 n/a n/a 291.6 136.2 2,219.5 n/a 156.3 8,228 1,371
    Proline (g) 2.6 n/a 0.0 0.0 0.0 0.0 0.1 n/a 0.3 n/a n/a n/a n/a n/a 4.0 n/a n/a 7 1
    Protein (g) 48.0 0.0 0.0 0.0 0.8 1.1 8.0 0.0 8.0 0.0 n/a n/a 2.4 1.3 95.8 n/a 0.6 166 28
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0 0
    Riboflavin (mg) 1.1 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 n/a n/a 0.1 0.0 0.4 n/a 0.0 2 0
    Saturated Fat (g) 2.4 0.0 0.0 23.5 0.0 0.0 0.3 0.0 75.1 0.0 n/a n/a 0.4 0.1 1.5 n/a 0.0 103 17
    Selenium (mcg) 28.9 0.0 0.0 0.0 0.4 2.6 0.0 0.0 n/a 3.6 n/a n/a 3.2 2.8 31.5 n/a 0.3 73 12
    Serine (g) 1.9 n/a 0.0 0.0 0.0 0.0 0.2 n/a 0.4 n/a n/a n/a n/a n/a 4.4 n/a n/a 7 1
    Sodium (mg) 17.0 28.4 6,976.4 0.0 2.8 3.1 45.5 7.1 51.6 7.4 n/a n/a 9.8 3.8 26.9 n/a 13.8 7,194 1,199
    Starch (g) 177.5 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 178 30
    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 n/a n/a 15.4 n/a 0.9 16 3
    Sucrose n/a n/a n/a n/a 0.7 n/a 0.0 n/a n/a 5.9 n/a n/a 0.1 n/a n/a n/a n/a 7 1
    Sugar n/a 0.0 0.0 0.0 3.0 0.2 23.9 0.0 n/a 11.1 n/a n/a 0.5 n/a n/a n/a 0.3 39 6
    Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0 0
    Thiamin (mg) 1.2 0.0 0.0 0.0 0.0 0.0 0.3 0.0 0.1 0.0 n/a n/a 0.0 0.0 2.0 n/a 0.0 4 1
    Threonine (g) 1.4 n/a 0.0 0.0 0.0 0.0 0.2 n/a 0.3 n/a n/a n/a n/a n/a 3.4 n/a n/a 5 1
    Tocopherol, alpha (mg) 8.3 0.0 0.0 0.0 0.0 0.0 4.9 0.0 n/a 0.0 n/a n/a 4.2 n/a n/a n/a 0.8 18 3
    Tocopherol, beta (mg) 0.3 n/a n/a 0.0 0.0 n/a 0.1 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
    Tocopherol, delta (mg) 1.2 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a 1 0
    Tocopherol, gamma (mg) 15.5 n/a n/a 0.1 0.0 n/a 1.1 n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a 17 3
    Total Fat (g) 20.6 0.0 0.0 27.2 0.1 0.1 1.8 0.0 84.7 0.0 n/a n/a 2.6 1.9 8.3 n/a 0.2 148 25
    Tryptophan (g) 0.6 n/a 0.0 0.0 0.0 0.0 0.1 n/a 0.1 n/a n/a n/a n/a n/a 0.9 n/a n/a 2 0
    Tyrosine (g) 0.9 n/a 0.0 0.0 0.0 0.0 0.1 n/a 0.2 n/a n/a n/a n/a n/a 2.6 n/a n/a 4 1
    Valine (g) 2.0 n/a 0.0 0.0 0.0 0.1 0.2 n/a 0.5 n/a n/a n/a n/a n/a 4.8 n/a n/a 7 1
    Vitamin A, IU (IU) 47.6 0.0 0.0 0.0 1.4 1.6 7,580.3 0.0 0.0 0.0 n/a n/a 186.4 0.0 222.7 n/a 2,024.4 10,064 1,677
    Vitamin A, RAE (mcg) 3.4 0.0 0.0 0.0 0.0 0.0 382.2 0.0 0.0 0.0 n/a n/a 9.3 0.0 11.5 n/a 101.1 507 85
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0 0
    Vitamin B-6 (mg) 1.7 0.0 0.0 0.0 0.1 0.2 0.7 0.0 0.1 0.1 n/a n/a 0.2 n/a 1.5 n/a 0.0 5 1
    Vitamin C n/a 0.0 0.0 0.0 5.2 5.6 124.7 0.0 4.0 0.0 n/a n/a 2.2 2.3 6.5 n/a 8.1 158 26
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0 0
    Water (g) 45.2 947.1 0.0 0.0 62.4 10.5 860.1 236.8 289.3 4.4 n/a n/a 1.8 1.0 45.3 n/a 27.7 2,531 422
    Zinc (mg) 10.5 0.0 0.0 0.0 0.1 0.2 1.5 0.0 2.2 0.1 n/a n/a 0.8 0.5 15.0 n/a 0.2 31 5

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