Nutritional Facts: Bulgur-Lentil Soup With Minted Olive Oil Butter

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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