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Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
4 Tbsps. lentil cooking liquid (or water)
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.
Amount Per Serving
10 servings in recipe 		lentils
38.4g 		carrot
5.43g 		parsley
5.7g 		cilantro
0.03g 		sea salt
0.3g 		sunflower
3.78g 		quinoa
29.75g 		Total Per Serving Total for Recipe
Protein (g) 9.91 0.05 0.17 0.01 0.0 0.79 4.2 15.12 151.2
Total Fat (g) 0.41 0.01 0.05 0.0 0.0 1.95 1.81 4.22 42.2
Carbohydrates (g) 23.07 0.52 0.36 0.02 0.0 0.76 19.09 43.81 438.1
Ash (g) 1.03 0.05 0.13 0.0 0.3 0.11 0.71 2.33 23.3
Calories (kcal) 135.552 2.226 2.052 0.084 0.0 22.075 109.48 271.469 2714.69
Starch (g) n/a 0.08 n/a n/a n/a n/a 15.54 15.61 156.1
Sucrose (g) 0.56 0.19 n/a n/a n/a 0.09 n/a 0.85 8.5
Glucose (dextrose) (g) 0.0 0.03 n/a n/a n/a n/a n/a 0.03 0.3
Fructose (g) 0.1 0.03 n/a n/a n/a n/a n/a 0.13 1.3
Lactose (g) 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Maltose (g) 0.12 0.0 n/a n/a n/a n/a n/a 0.12 1.2
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Water (g) 3.99 4.79 5.0 0.0 0.0 0.18 3.95 17.92 179.2
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Sugars (g) 0.78 0.26 0.05 0.0 0.0 0.1 n/a 1.19 11.9
Galactose (g) 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 11.7 0.2 0.2 0.0 0.0 0.3 2.1 14.5 145.0
Calcium (mg) 21.504 1.792 7.866 0.374 0.072 2.948 13.983 48.538 485.38
Iron (mg) 2.9 0.02 0.35 0.01 0.0 0.2 1.36 4.84 48.4
Magnesium (mg) 46.848 0.651 2.85 0.208 0.003 12.285 58.608 121.453 1214.53
Phosphorus (mg) 173.184 1.9 3.306 0.144 0.0 24.948 135.958 339.44 3394.4
Potassium (mg) 366.72 17.373 31.578 1.34 0.024 24.381 167.493 608.908 6089.08
Sodium (mg) 2.304 3.746 3.192 0.063 116.274 0.34 1.488 127.407 1274.07
Zinc (mg) 1.84 0.01 0.06 0.0 0.0 0.19 0.92 3.02 30.2
Copper (mg) 0.2 0.003 0.009 0.001 0.0 0.068 0.176 0.455 4.55
Manganese (mg) 0.511 0.008 0.009 0.002 0.0 0.074 0.604 1.207 12.07
Selenium (mcg) 3.2 0.0 0.0 0.0 0.0 2.0 2.5 7.7 77.0
Vitamin A, IU (IU) 14.976 906.969 480.168 1.755 0.0 1.89 4.165 1409.923 14099.23
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.768 45.332 23.997 0.088 0.0 0.113 0.298 70.596 705.96
Beta Carotene (mcg) 8.832 449.793 288.078 1.022 0.0 1.134 2.38 751.239 7512.39
Vitamin E (mg) 0.19 0.04 0.04 0.0 0.0 1.26 0.73 2.25 22.5
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.054 0.0 0.0 0.0 0.0 0.0 0.054 0.54
Lutein + zeaxanthin (mcg) 0.0 13.898 316.977 1.659 0.0 0.0 48.493 381.027 3810.27
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a n/a 0.04 0.02 0.07 0.7
Tocopherol, gamma (mg) 1.62 0.0 0.03 n/a n/a 0.0 1.35 3.01 30.1
Tocopherol, delta (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.1 0.1 1.0
Vitamin C (mg) 1.7 0.3 7.6 0.2 0.0 0.1 n/a 9.8 98.0
Thiamin (mg) 0.334 0.004 0.005 0.0 0.0 0.056 0.107 0.506 5.06
Riboflavin (mg) 0.081 0.003 0.006 0.0 0.0 0.014 0.095 0.199 1.99
Niacin (mg) 1.002 0.053 0.075 0.003 0.0 0.315 0.452 1.901 19.01
Pantothenic acid (mg) 0.822 0.015 0.023 n/a 0.0 0.043 0.229 1.131 11.31
Vitamin B-6 (mg) 0.207 0.008 0.005 0.0 0.0 0.051 0.146 0.417 4.17
Folate (mcg) 183.936 1.032 8.664 0.082 0.0 8.581 54.74 257.034 2570.34
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Choline (mg) 37.0 0.5 0.7 0.0 0.0 2.1 20.9 61.2 612.0
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) n/a 0.001 0.003 n/a 0.0 0.013 0.051 0.067 0.67
Threonine (g) n/a 0.01 0.007 n/a 0.0 0.035 0.125 0.177 1.77
Isoleucine (g) n/a 0.004 0.007 n/a 0.0 0.043 0.149 0.203 2.03
Leucine (g) n/a 0.005 0.011 n/a 0.0 0.063 0.25 0.329 3.29
Lysine (g) n/a 0.005 0.01 n/a 0.0 0.036 0.229 0.28 2.8
Methionine (g) n/a 0.001 0.002 n/a 0.0 0.019 0.092 0.114 1.14
Cystine (g) n/a 0.004 0.001 n/a 0.0 0.017 0.06 0.081 0.81
Phenylalanine (g) n/a 0.003 0.009 n/a 0.0 0.044 0.176 0.232 2.32
Tyrosine (g) n/a 0.002 0.005 n/a 0.0 0.025 0.08 0.112 1.12
Valine (g) n/a 0.004 0.01 n/a 0.0 0.05 0.176 0.239 2.39
Arginine (g) n/a 0.005 0.007 n/a 0.0 0.091 0.324 0.427 4.27
Histidine (g) n/a 0.002 0.003 n/a 0.0 0.024 0.122 0.151 1.51
Alanine (g) n/a 0.006 0.011 n/a 0.0 0.042 0.176 0.235 2.35
Aspartic acid (g) n/a 0.01 0.017 n/a 0.0 0.093 0.336 0.456 4.56
Glutamic acid (g) n/a 0.02 0.014 n/a 0.0 0.211 0.556 0.802 8.02
Glycine (g) n/a 0.003 0.009 n/a 0.0 0.055 0.205 0.272 2.72
Proline (g) n/a 0.003 0.012 n/a 0.0 0.045 0.229 0.288 2.88
Serine (g) n/a 0.003 0.008 n/a 0.0 0.041 0.17 0.221 2.21
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Trans Fat (g) n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.061 0.002 0.007 0.0 0.0 0.169 0.211 0.451 4.51
Phytosterols (mg) n/a n/a 0.285 n/a 0.0 20.185 n/a 20.47 204.7
Monounsaturated Fat (g) 0.073 0.001 0.017 0.001 0.0 0.7 0.479 1.271 12.71
Polyunsaturated (g) 0.2 0.007 0.007 0.0 0.0 0.875 0.979 2.067 20.67