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 tablespoon (14g) olive oil |
1 tablespoon (14g) unsalted butter |
1 medium (110g) yellow onions |
1/2 teaspoon (3g) sea salt |
1 tablespoon (8g) garlic |
1 1/2 teaspoons (3g) sweet paprika |
1/8 teaspoon (0g) cayenne pepper |
2 tablespoons (32g) tomato paste |
14 1/2 ounces (411g) fire-roasted tomatoes |
1/2 cup (70g) bulgur |
1/2 cup (96g) red lentils |
2 cups (480g) low sodium chicken broth |
3 cups (711g) water |
1 tablespoon (15g) fresh lemon juice |
1/4 teaspoon (1g) fresh ground black pepper |
1 tablespoon (14g) olive oil |
1 tablespoon (14g) unsalted butter |
2 teaspoons (1g) dried spearmint |
1 pinch (0g) cayenne pepper |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 1.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Arginine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.4 | 1.9 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
Ash (g) | 0.0 | 0.0 | 0.4 | 3.0 | 0.1 | 0.3 | 0.0 | 0.9 | 3.3 | 1.1 | 1.9 | 1.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 13 | 3 |
Aspartic acid (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | 0.7 | 0.4 | 2.6 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
Beta-sitosterol | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 45.1 | n/a | n/a | n/a | n/a | n/a | 0.6 | n/a | n/a | 46 | 12 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Calcium (mg) | 0.1 | 3.4 | 25.3 | 0.7 | 15.1 | 7.9 | 0.3 | 11.6 | 127.4 | 24.5 | 39.4 | 19.2 | 21.3 | 0.9 | 2.5 | 0.1 | 3.4 | 14.9 | 0.2 | 318 | 80 |
Calories | 119.3 | 101.8 | 44.0 | 0.0 | 12.5 | 9.7 | 0.7 | 26.3 | 69.9 | 239.4 | 331.2 | 76.8 | 0.0 | 3.2 | 1.4 | 119.3 | 101.8 | 2.9 | 0.4 | 1,261 | 315 |
Calories (kj) | 499.4 | 425.9 | 182.6 | 0.0 | 52.1 | 40.7 | 3.0 | 110.1 | 296.0 | 1,001.7 | 1,387.2 | 321.6 | 0.0 | 13.4 | 6.0 | 499.4 | 425.9 | 11.9 | 1.5 | 5,278 | 1,320 |
Campesterol | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5.8 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 6 | 1 |
Carbohydrates (g) | 0.0 | 0.0 | 10.3 | 0.0 | 2.8 | 1.9 | 0.1 | 6.1 | 16.4 | 53.1 | 56.8 | 5.8 | 0.0 | 1.0 | 0.4 | 0.0 | 0.0 | 0.5 | 0.1 | 155 | 39 |
Cholesterol (mg) | 0.0 | 30.5 | 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 | 30.5 | 0.0 | 0.0 | 61 | 15 |
Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.2 | 1.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 1 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 0.0 | 0.0 | 1.9 | 0.0 | 0.2 | 1.2 | 0.1 | 1.3 | 4.1 | 12.8 | 10.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 32 | 8 |
Folate (mcg) | 0.0 | 0.4 | 20.9 | 0.0 | 0.3 | 1.7 | 0.2 | 3.9 | 32.9 | 18.9 | 195.8 | 0.0 | 0.0 | 2.9 | 0.1 | 0.0 | 0.4 | 5.3 | 0.1 | 284 | 71 |
Folate, DFE (mcg) | 0.0 | 0.4 | 20.9 | 0.0 | 0.3 | 1.7 | 0.2 | 3.9 | 32.9 | 18.9 | 195.8 | 0.0 | 0.0 | 2.9 | 0.1 | 0.0 | 0.4 | 5.3 | 0.1 | 284 | 71 |
Folate, food (mcg) | 0.0 | 0.4 | 20.9 | 0.0 | 0.3 | 1.7 | 0.2 | 3.9 | 32.9 | 18.9 | 195.8 | 0.0 | 0.0 | 2.9 | 0.1 | 0.0 | 0.4 | 5.3 | 0.1 | 284 | 71 |
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 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | n/a | 1.4 | n/a | n/a | 0.2 | n/a | 1.9 | 5.2 | n/a | n/a | n/a | n/a | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 9 | 2 |
Galactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | 2.2 | n/a | n/a | 0.1 | n/a | 1.8 | 4.5 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 9 | 2 |
Glutamic acid (g) | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | n/a | 0.7 | 2.0 | 2.7 | 3.7 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 10 | 2 |
Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 1.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.7 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Hydroxyproline | n/a | 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 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Iron (mg) | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.7 | 0.0 | 1.0 | 4.0 | 1.7 | 7.3 | 1.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.9 | 0.0 | 17 | 4 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 1.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.6 | 1.7 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
Lysine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 1.7 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
Magnesium (mg) | 0.0 | 0.3 | 11.0 | 0.0 | 2.1 | 6.1 | 0.3 | 13.5 | 45.2 | 114.8 | 69.1 | 4.8 | 7.1 | 0.9 | 1.0 | 0.0 | 0.3 | 6.0 | 0.2 | 283 | 71 |
Maltose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.3 | 2.1 | 1.4 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 4 | 1 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Monounsaturated Fat (g) | 9.8 | 3.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.5 | 1.3 | 0.0 | 0.0 | 0.0 | 9.8 | 3.0 | 0.0 | 0.0 | 28 | 7 |
Niacin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | 0.0 | 1.0 | 2.9 | 3.6 | 1.4 | 6.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 16 | 4 |
Pantothenic acid (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.5 | 0.7 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.4 | 1.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
Phosphorus (mg) | 0.0 | 3.4 | 31.9 | 0.0 | 12.8 | 10.8 | 0.7 | 26.6 | 78.1 | 210.0 | 282.2 | 144.0 | 0.0 | 1.2 | 0.9 | 0.0 | 3.4 | 2.8 | 0.3 | 809 | 202 |
Phytosterols (mg) | 29.8 | n/a | 16.5 | 0.0 | n/a | 6.0 | 0.2 | n/a | n/a | n/a | 54.7 | n/a | n/a | n/a | 0.5 | 29.8 | n/a | 0.8 | 0.1 | 139 | 35 |
Polyunsaturated Fat (g) | 1.4 | 0.4 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.2 | 0.4 | 1.1 | 0.6 | 0.0 | 0.0 | 0.0 | 1.4 | 0.4 | 0.0 | 0.0 | 6 | 2 |
Potassium (mg) | 0.1 | 3.4 | 160.6 | 0.2 | 33.5 | 78.7 | 4.5 | 325.6 | 772.8 | 287.0 | 554.9 | 412.8 | 7.1 | 15.2 | 7.6 | 0.1 | 3.4 | 19.2 | 2.3 | 2,689 | 672 |
Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.9 | 1.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
Protein (g) | 0.0 | 0.1 | 1.2 | 0.0 | 0.5 | 0.5 | 0.0 | 1.4 | 3.2 | 8.6 | 24.0 | 9.6 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 50 | 12 |
Retinol (mcg) | 0.0 | 95.3 | 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 | 95.3 | 0.0 | 0.0 | 191 | 48 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Saturated Fat (g) | 1.9 | 7.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.4 | 0.9 | 0.0 | 0.0 | 0.0 | 1.9 | 7.3 | 0.0 | 0.0 | 20 | 5 |
Selenium (mcg) | 0.0 | 0.1 | 0.6 | 0.0 | 1.2 | 0.2 | 0.0 | 1.7 | 0.4 | 1.6 | 7.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 14 | 3 |
Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.4 | 1.1 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
Sodium (mg) | 0.3 | 1.6 | 4.4 | 1,162.7 | 1.4 | 2.3 | 0.1 | 253.7 | 587.8 | 11.9 | 6.7 | 144.0 | 21.3 | 0.1 | 0.1 | 0.3 | 1.6 | 3.4 | 0.0 | 2,204 | 551 |
Starch | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Stigmasterol | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3.8 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 4 | 1 |
Sucrose | n/a | n/a | 1.1 | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Sugar (g) | 0.0 | 0.0 | 4.7 | 0.0 | 0.1 | 0.4 | 0.0 | 3.9 | 9.8 | 0.3 | n/a | 0.6 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 20 | 5 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.2 | 0.9 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Tocopherol, alpha (mg) | 1.9 | 0.3 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 1.4 | 2.8 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.3 | n/a | 0.0 | 10 | 2 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.2 | 0.2 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
Total Fat (g) | 13.5 | 11.5 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.2 | 0.5 | 0.9 | 2.1 | 2.9 | 0.0 | 0.0 | 0.0 | 13.5 | 11.5 | 0.1 | 0.0 | 57 | 14 |
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 | 0.0 | 0.0 | n/a | n/a | n/a | 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 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.6 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.4 | 1.2 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
Vitamin A, IU (IU) | 0.0 | 354.9 | 2.2 | 0.0 | 0.8 | 1,699.3 | 93.6 | 489.6 | 480.9 | 6.3 | 55.7 | 0.0 | 0.0 | 0.9 | 3.1 | 0.0 | 354.9 | 105.8 | 46.8 | 3,695 | 924 |
Vitamin A, RAE (mcg) | 0.0 | 97.1 | 0.0 | 0.0 | 0.0 | 85.0 | 4.7 | 24.4 | 24.7 | 0.0 | 2.9 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 97.1 | 5.3 | 2.3 | 344 | 86 |
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 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.5 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Vitamin C (mg) | 0.0 | 0.0 | 8.1 | 0.0 | 2.6 | 0.0 | 0.2 | 7.0 | 38.2 | 0.0 | 1.6 | 0.0 | 0.0 | 5.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 64 | 16 |
Vitamin D (IU) | 0.0 | 8.5 | 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 | 8.5 | 0.0 | 0.0 | 17 | 4 |
Water (g) | 0.0 | 2.5 | 98.0 | 0.0 | 4.9 | 0.4 | 0.0 | 23.6 | 387.6 | 6.3 | 11.3 | 460.8 | 710.3 | 13.6 | 0.1 | 0.0 | 2.5 | 0.1 | 0.0 | 1,722 | 431 |
Zinc (mg) | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.6 | 1.4 | 3.7 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 2 |
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