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 tablespoons (28g) butter |
2 medium (220g) onions |
2 small (90g) fresh chili peppers |
1 tablespoon (7g) paprika |
1/2 teaspoon (1g) cayenne pepper |
1 teaspoon (2g) ground cumin |
1 cup (192g) dried lentils |
4 (492g) tomatoes |
1/4 cup (63g) tomato puree |
1 cup (240g) chickpeas |
1 cup (128g) carrots |
1 1/2 cups (150g) green beans |
1 (196g) zucchini |
3/4 cup (201g) frozen green peas |
1/2 cup (30g) flat leaf parsley |
1 tablespoon (0g) za'atar spice mix |
1 to taste (0g) salt and pepper |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.1 | 0.1 | 0.0 | 0.5 | 0.1 | 0.1 | 0.1 | 0.5 | 0.1 | n/a | n/a | 4 | 1 |
| Alcohol (g) | 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 | n/a | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.2 | 0.1 | 0.1 | n/a | n/a | 3.8 | 0.1 | 0.0 | 1.1 | 0.1 | 0.1 | 0.1 | 0.8 | 0.0 | n/a | n/a | 7 | 2 |
| Ash (g) | 0.6 | 0.8 | 0.8 | 0.5 | 0.1 | 0.2 | 5.1 | 2.5 | 0.8 | 3.9 | 1.2 | 1.0 | 1.1 | 1.6 | 0.7 | n/a | n/a | 21 | 5 |
| Aspartic acid (g) | 0.0 | 0.2 | 0.3 | 0.2 | n/a | n/a | 5.5 | 0.7 | 0.1 | 1.4 | 0.2 | 0.4 | 0.3 | 1.0 | 0.1 | n/a | n/a | 10 | 3 |
| Beta-sitosterol (mg) | 1.1 | 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 | n/a | 1 | 0 |
| Caffeine (mg) | 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 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 6.8 | 50.6 | 12.6 | 15.6 | 1.3 | 19.6 | 107.5 | 49.2 | 11.3 | 76.8 | 42.2 | 55.5 | 31.4 | 44.2 | 41.4 | n/a | n/a | 566 | 141 |
| Calories | 203.6 | 88.0 | 36.0 | 19.2 | 2.9 | 7.9 | 677.8 | 88.6 | 23.8 | 285.6 | 52.5 | 46.5 | 33.3 | 154.8 | 10.8 | n/a | n/a | 1,731 | 433 |
| Calories (kj) | 851.7 | 365.2 | 149.4 | 80.3 | 12.0 | 32.9 | 2,835.8 | 364.1 | 98.8 | 1,192.8 | 221.4 | 196.5 | 137.2 | 647.2 | 45.3 | n/a | n/a | 7,231 | 1,808 |
| Campesterol (mg) | 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 | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 20.5 | 7.9 | 3.7 | 0.5 | 0.9 | 115.4 | 19.1 | 5.6 | 54.3 | 12.3 | 10.5 | 6.1 | 27.4 | 1.9 | n/a | n/a | 286 | 72 |
| Cholesterol (mg) | 61.1 | 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 | n/a | 61 | 15 |
| Copper (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.0 | 0.3 | 0.2 | 0.4 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | n/a | 3 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.6 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 3.7 | 1.4 | 2.4 | 0.2 | 0.2 | 58.6 | 5.9 | 1.2 | 10.6 | 3.6 | 4.1 | 2.0 | 9.0 | 1.0 | n/a | n/a | 104 | 26 |
| Folate (mcg) | 0.9 | 41.8 | 20.7 | 3.3 | 1.0 | 0.2 | 919.7 | 73.8 | 6.9 | 160.8 | 24.3 | 49.5 | 47.0 | 106.5 | 45.6 | n/a | n/a | 1,502 | 375 |
| Folate, DFE (mcg) | 0.9 | 41.8 | 20.7 | 3.3 | 1.0 | 0.2 | 919.7 | 73.8 | 6.9 | 160.8 | 24.3 | 49.5 | 47.0 | 106.5 | 45.6 | n/a | n/a | 1,502 | 375 |
| Folate, food (mcg) | 0.9 | 41.8 | 20.7 | 3.3 | 1.0 | 0.2 | 919.7 | 73.8 | 6.9 | 160.8 | 24.3 | 49.5 | 47.0 | 106.5 | 45.6 | n/a | n/a | 1,502 | 375 |
| 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 | n/a | n/a | 0 | 0 |
| Fructose | n/a | 2.8 | n/a | 0.5 | n/a | n/a | 0.5 | 6.7 | 1.5 | n/a | 0.7 | 2.1 | 2.7 | 0.5 | n/a | n/a | n/a | 18 | 5 |
| Galactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 4.3 | n/a | 0.2 | n/a | n/a | 0.0 | 6.2 | 1.5 | n/a | 0.8 | 2.3 | 2.1 | 0.2 | n/a | n/a | n/a | 17 | 4 |
| Glutamic acid (g) | 0.1 | 0.6 | 0.2 | 0.2 | n/a | n/a | 7.7 | 2.1 | 0.4 | 2.1 | 0.5 | 0.3 | 0.3 | 1.4 | 0.1 | n/a | n/a | 16 | 4 |
| Glycine (g) | 0.0 | 0.1 | 0.1 | 0.1 | n/a | n/a | 2.0 | 0.1 | 0.0 | 0.5 | 0.1 | 0.1 | 0.1 | 0.4 | 0.0 | n/a | n/a | 3 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.4 | 0.1 | 0.0 | 0.3 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | n/a | 2 | 1 |
| Hydroxyproline | n/a | 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 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.0 | 0.5 | 0.9 | 1.4 | 0.1 | 1.4 | 14.5 | 1.3 | 1.1 | 3.2 | 0.4 | 1.5 | 0.7 | 3.1 | 1.9 | n/a | n/a | 32 | 8 |
| Isoleucine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.1 | 0.1 | 0.0 | 0.5 | 0.1 | 0.1 | 0.1 | 0.4 | 0.0 | n/a | n/a | 4 | 1 |
| Lactose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.1 | 0.1 | 0.1 | n/a | n/a | 3.6 | 0.1 | 0.0 | 0.8 | 0.1 | 0.2 | 0.1 | 0.6 | 0.1 | n/a | n/a | 6 | 1 |
| Lysine (g) | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 3.5 | 0.1 | 0.0 | 0.8 | 0.1 | 0.1 | 0.1 | 0.6 | 0.1 | n/a | n/a | 6 | 1 |
| Magnesium (mg) | 0.6 | 22.0 | 20.7 | 12.1 | 1.4 | 7.7 | 234.2 | 54.1 | 14.4 | 69.6 | 15.4 | 37.5 | 35.3 | 52.3 | 15.0 | n/a | n/a | 592 | 148 |
| Maltose | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 0.3 | 0.2 | 0.1 | 0.0 | 0.1 | 2.6 | 0.6 | 0.1 | 1.4 | 0.2 | 0.3 | 0.3 | 0.7 | 0.0 | n/a | n/a | 7 | 2 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 6.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.4 | 0.2 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 8 | 2 |
| Niacin (mg) | 0.0 | 0.3 | 1.1 | 0.7 | 0.1 | 0.1 | 5.0 | 2.9 | 0.9 | 0.3 | 1.3 | 1.1 | 0.9 | 3.5 | 0.4 | n/a | n/a | 19 | 5 |
| Pantothenic acid (mg) | 0.0 | 0.3 | 0.2 | 0.2 | n/a | n/a | 4.1 | 0.4 | 0.3 | 0.7 | 0.3 | 0.3 | 0.4 | 1.1 | 0.1 | n/a | n/a | 8 | 2 |
| Phenylalanine (g) | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 2.4 | 0.1 | 0.0 | 0.6 | 0.1 | 0.1 | 0.1 | 0.4 | 0.0 | n/a | n/a | 4 | 1 |
| Phosphorus (mg) | 6.8 | 63.8 | 38.7 | 21.4 | 2.6 | 10.5 | 865.9 | 118.1 | 25.0 | 216.0 | 44.8 | 57.0 | 74.5 | 164.8 | 17.4 | n/a | n/a | 1,727 | 432 |
| Phytosterols | n/a | 33.0 | n/a | 11.9 | 0.7 | 1.4 | n/a | 34.4 | n/a | n/a | n/a | n/a | n/a | n/a | 1.5 | n/a | n/a | 83 | 21 |
| Polyunsaturated Fat (g) | 0.9 | 0.0 | 0.2 | 0.5 | 0.1 | 0.1 | 1.0 | 0.4 | 0.1 | 1.2 | 0.1 | 0.2 | 0.2 | 0.4 | 0.0 | n/a | n/a | 5 | 1 |
| Potassium (mg) | 6.8 | 321.2 | 289.8 | 155.0 | 18.1 | 37.5 | 1,833.6 | 1,166.0 | 274.4 | 412.8 | 409.6 | 316.5 | 511.6 | 307.5 | 166.2 | n/a | n/a | 6,227 | 1,557 |
| Proline (g) | 0.0 | 0.0 | 0.1 | 0.2 | n/a | n/a | 2.1 | 0.1 | 0.0 | 0.5 | 0.1 | 0.1 | 0.1 | 0.3 | 0.1 | n/a | n/a | 4 | 1 |
| Protein (g) | 0.2 | 2.4 | 1.7 | 1.0 | 0.1 | 0.4 | 49.5 | 4.3 | 1.0 | 11.9 | 1.2 | 2.7 | 2.4 | 10.5 | 0.9 | n/a | n/a | 90 | 23 |
| Retinol (mcg) | 190.6 | 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 | n/a | 191 | 48 |
| Riboflavin (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.2 | 0.2 | 0.0 | n/a | n/a | 2 | 0 |
| Saturated Fat (g) | 14.6 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.3 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | n/a | 16 | 4 |
| Selenium (mcg) | 0.3 | 1.1 | 0.5 | 0.4 | 0.1 | 0.1 | 15.9 | 0.0 | 0.4 | 6.7 | 0.1 | 0.9 | 0.4 | 3.8 | 0.0 | n/a | n/a | 31 | 8 |
| Serine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 2.3 | 0.1 | 0.0 | 0.6 | 0.1 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | n/a | 4 | 1 |
| Sodium (mg) | 202.8 | 8.8 | 8.1 | 4.6 | 0.3 | 3.5 | 11.5 | 24.6 | 17.5 | 717.6 | 88.3 | 9.0 | 15.7 | 217.1 | 16.8 | n/a | n/a | 1,346 | 337 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.8 | 1.3 | 0.0 | 8.4 | n/a | n/a | n/a | 12 | 3 |
| Stigmasterol (mg) | 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 | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 2.2 | n/a | 0.1 | n/a | n/a | 2.8 | 0.0 | 0.0 | n/a | 4.6 | 0.5 | 0.1 | 9.2 | n/a | n/a | n/a | 20 | 5 |
| Sugar (g) | 0.0 | 9.3 | 4.8 | 0.7 | 0.1 | 0.0 | 3.9 | 12.9 | 3.0 | n/a | 6.1 | 4.9 | 4.9 | 10.1 | 0.3 | n/a | n/a | 61 | 15 |
| Theobromine (mg) | 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 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.7 | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.5 | 0.0 | n/a | n/a | 3 | 1 |
| Threonine (g) | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1.8 | 0.1 | 0.0 | 0.4 | 0.2 | 0.1 | 0.1 | 0.4 | 0.0 | n/a | n/a | 3 | 1 |
| Tocopherol, alpha (mg) | 0.7 | 0.0 | 0.6 | 2.0 | 0.3 | 0.1 | 0.9 | 2.7 | 1.2 | n/a | 0.8 | 0.6 | 0.2 | 0.0 | 0.2 | n/a | n/a | 10 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.0 | n/a | 0.2 | n/a | n/a | 8.1 | 0.6 | 0.2 | n/a | 0.0 | n/a | n/a | 1.5 | 0.2 | n/a | n/a | 11 | 3 |
| Total Fat (g) | 23.0 | 0.2 | 0.4 | 0.9 | 0.2 | 0.5 | 2.0 | 1.0 | 0.1 | 2.7 | 0.3 | 0.3 | 0.6 | 0.8 | 0.2 | n/a | n/a | 33 | 8 |
| Trans-monoenoic Fat (g) | 0.8 | 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 | n/a | n/a | n/a | 1 | 0 |
| TransFatty acids (g) | 0.9 | 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 | n/a | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1.3 | 0.1 | 0.0 | 0.3 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | n/a | 2 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 2.5 | 0.1 | 0.0 | 0.5 | 0.1 | 0.1 | 0.1 | 0.5 | 0.1 | n/a | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 709.7 | 4.4 | 856.8 | 3,349.3 | 374.5 | 26.7 | 74.9 | 4,098.4 | 318.8 | 50.4 | 21,383.7 | 1,035.0 | 392.0 | 4,136.6 | 2,527.2 | n/a | n/a | 39,338 | 9,835 |
| Vitamin A, RAE (mcg) | 194.3 | 0.0 | 43.2 | 167.5 | 18.7 | 1.3 | 3.8 | 206.6 | 16.3 | 2.4 | 1,068.8 | 52.5 | 19.6 | 207.0 | 126.3 | n/a | n/a | 2,128 | 532 |
| 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 | n/a | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.3 | 0.5 | 0.1 | 0.0 | 0.0 | 1.0 | 0.4 | 0.1 | 1.1 | 0.2 | 0.2 | 0.3 | 0.2 | 0.0 | n/a | n/a | 4 | 1 |
| Vitamin C (mg) | 0.0 | 16.3 | 129.3 | 0.1 | 0.7 | 0.2 | 8.4 | 67.4 | 6.6 | 9.1 | 7.6 | 18.3 | 35.1 | 36.2 | 39.9 | n/a | n/a | 375 | 94 |
| Vitamin D (IU) | 17.0 | 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 | n/a | 17 | 4 |
| Water (g) | 4.5 | 196.0 | 79.2 | 0.8 | 0.1 | 0.2 | 20.0 | 465.0 | 54.9 | 167.3 | 113.0 | 135.5 | 185.8 | 160.8 | 26.3 | n/a | n/a | 1,609 | 402 |
| Zinc (mg) | 0.0 | 0.4 | 0.2 | 0.3 | 0.0 | 0.1 | 9.2 | 0.8 | 0.2 | 2.5 | 0.3 | 0.4 | 0.6 | 1.6 | 0.3 | n/a | n/a | 17 | 4 |
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