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.
|
4 cups (908g) fat-free chicken broth |
1 cup (140g) bulgur |
1 cup (192g) brown lentils |
1 medium (110g) onions |
1 (0g) bay leaves |
1/2 teaspoon (3g) salt |
1/2 teaspoon (1g) allspice |
1/2 teaspoon (1g) black pepper |
1 tablespoon (15g) lemon juice |
1 tablespoon (14g) olive oil |
1 small (118g) zucchini |
1 small (118g) yellow squash |
1 (3g) garlic cloves |
1 teaspoon (2g) lemon zest |
1 1/2 tablespoons (6g) parsley |
1 tablespoon (1g) cilantro |
1 to taste (0g) lemon wedges |
Total | 1 serving | |
| Alanine (g) | 0.2 | 0.6 | 2.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 3 | 1 |
| Alcohol | n/a | 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 | 0 | 0 |
| Arginine (g) | 0.1 | 0.8 | 3.8 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Ash (g) | 9.5 | 2.1 | 5.1 | 0.4 | 0.0 | 3.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.7 | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 22 | 4 |
| Aspartic acid (g) | 0.2 | 0.9 | 5.5 | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 7 | 1 |
| 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 | n/a | 0.0 | n/a | 0 | 0 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 36.3 | 49.0 | 107.5 | 25.3 | 0.5 | 0.7 | 6.6 | 5.1 | 0.9 | 0.1 | 18.9 | 18.9 | 5.4 | 2.7 | 7.9 | 0.7 | n/a | 287 | 48 |
| Calories | 36.3 | 478.8 | 677.8 | 44.0 | 0.2 | 0.0 | 2.6 | 2.9 | 3.4 | 119.3 | 20.1 | 20.1 | 4.5 | 0.9 | 2.1 | 0.2 | n/a | 1,413 | 236 |
| Calories (kj) | 163.4 | 2,003.4 | 2,835.8 | 182.6 | 0.8 | 0.0 | 11.0 | 12.1 | 13.9 | 499.4 | 82.6 | 82.6 | 18.7 | 3.9 | 8.6 | 1.0 | n/a | 5,920 | 987 |
| 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 | n/a | 0.0 | n/a | 0 | 0 |
| Carbohydrates (g) | 1.3 | 106.2 | 115.4 | 10.3 | 0.0 | 0.0 | 0.7 | 0.7 | 1.1 | 0.0 | 3.7 | 3.7 | 1.0 | 0.3 | 0.4 | 0.0 | n/a | 245 | 41 |
| Cholesterol (mg) | 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 | n/a | 0 | 0 |
| Copper (mg) | 0.2 | 0.5 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Cystine (g) | 0.1 | 0.4 | 0.6 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 25.6 | 58.6 | 1.9 | 0.0 | 0.0 | 0.2 | 0.3 | 0.0 | 0.0 | 1.2 | 1.2 | 0.1 | 0.2 | 0.2 | 0.0 | n/a | 89 | 15 |
| Folate (mcg) | 9.1 | 37.8 | 919.7 | 20.9 | 0.1 | 0.0 | 0.4 | 0.2 | 3.1 | 0.0 | 28.3 | 28.3 | 0.1 | 0.3 | 8.7 | 0.6 | n/a | 1,057 | 176 |
| Folate, DFE | n/a | 37.8 | 919.7 | 20.9 | 0.1 | 0.0 | 0.4 | 0.2 | 3.1 | 0.0 | 28.3 | 28.3 | 0.1 | 0.3 | 8.7 | 0.6 | n/a | 1,048 | 175 |
| Folate, food (mcg) | 9.1 | 37.8 | 919.7 | 20.9 | 0.1 | 0.0 | 0.4 | 0.2 | 3.1 | 0.0 | 28.3 | 28.3 | 0.1 | 0.3 | 8.7 | 0.6 | n/a | 1,057 | 176 |
| Folic acid | n/a | 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 | 0 | 0 |
| Fructose (g) | 0.0 | n/a | 0.5 | 1.4 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 1.6 | 1.6 | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Galactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 1.4 | n/a | 0.0 | 2.2 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | 1.3 | 1.3 | n/a | n/a | n/a | n/a | n/a | 6 | 1 |
| Glutamic acid (g) | 2.6 | 5.4 | 7.7 | 0.3 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 16 | 3 |
| Glycine (g) | 0.3 | 0.7 | 2.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 3 | 1 |
| Histidine (g) | 0.1 | 0.4 | 1.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Hydroxyproline | n/a | n/a | 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 | n/a | 0 | 0 |
| Iron (mg) | 1.3 | 3.4 | 14.5 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.4 | 0.4 | 0.1 | 0.0 | 0.4 | 0.0 | n/a | 21 | 4 |
| Isoleucine (g) | 0.1 | 0.6 | 2.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 3 | 0 |
| Lactose (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.1 | 1.2 | 3.6 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Lysine (g) | 0.2 | 0.5 | 3.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Magnesium (mg) | 9.1 | 229.6 | 234.2 | 11.0 | 0.1 | 0.0 | 1.4 | 2.0 | 0.9 | 0.0 | 21.2 | 21.2 | 0.8 | 0.3 | 2.9 | 0.3 | n/a | 535 | 89 |
| Maltose (g) | 0.0 | n/a | 0.6 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.1 | 4.3 | 2.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | n/a | 8 | 1 |
| Methionine (g) | 0.1 | 0.3 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 11 | 2 |
| Niacin (mg) | 5.1 | 7.2 | 5.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 19 | 3 |
| Pantothenic acid (mg) | 1.1 | 1.5 | 4.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 7 | 1 |
| Phenylalanine (g) | 0.1 | 0.8 | 2.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 3 | 1 |
| Phosphorus (mg) | 99.9 | 420.0 | 865.9 | 31.9 | 0.1 | 0.0 | 1.1 | 1.8 | 1.2 | 0.0 | 44.8 | 44.8 | 4.6 | 0.2 | 3.3 | 0.5 | n/a | 1,520 | 253 |
| Phytosterols | n/a | n/a | n/a | 16.5 | n/a | 0.0 | 0.6 | 1.1 | n/a | 29.8 | n/a | n/a | n/a | 0.7 | 0.3 | 0.1 | n/a | 49 | 8 |
| Polyunsaturated Fat (g) | 0.0 | 0.8 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Potassium (mg) | 272.4 | 574.0 | 1,833.6 | 160.6 | 0.3 | 0.2 | 10.5 | 15.3 | 15.7 | 0.1 | 308.0 | 308.0 | 12.0 | 3.2 | 31.6 | 5.2 | n/a | 3,551 | 592 |
| Proline (g) | 0.1 | 1.8 | 2.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Protein (g) | 4.9 | 17.2 | 49.5 | 1.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 1.4 | 1.4 | 0.2 | 0.0 | 0.2 | 0.0 | n/a | 76 | 13 |
| Retinol | n/a | 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 | 0 | 0 |
| Riboflavin (mg) | 0.2 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.9 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
| Selenium (mcg) | 20.0 | 3.2 | 15.9 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 41 | 7 |
| Serine (g) | 0.1 | 0.8 | 2.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 3 | 1 |
| Sodium (mg) | 3,713.7 | 23.8 | 11.5 | 4.4 | 0.0 | 1,162.7 | 0.8 | 0.2 | 0.2 | 0.3 | 9.4 | 9.4 | 0.5 | 0.1 | 3.2 | 0.5 | n/a | 4,941 | 823 |
| Starch (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| 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 | n/a | 0.0 | n/a | 0 | 0 |
| Sucrose (g) | 0.0 | n/a | 2.8 | 1.1 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.1 | 0.1 | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
| Sugar (g) | 1.4 | 0.6 | 3.9 | 4.7 | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 3.0 | 3.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 17 | 3 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.3 | 1.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Threonine (g) | 0.1 | 0.5 | 1.8 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Tocopherol, alpha | n/a | 0.1 | 0.9 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 1.9 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Tocopherol, beta | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | 8.1 | 0.0 | n/a | n/a | n/a | 0.1 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 8 | 1 |
| Total Fat (g) | 1.5 | 1.9 | 2.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 13.5 | 0.4 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 20 | 3 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 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 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.1 | 0.3 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.1 | 0.5 | 1.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Valine (g) | 0.1 | 0.8 | 2.5 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 3 | 1 |
| Vitamin A, IU | n/a | 12.6 | 74.9 | 2.2 | 3.7 | 0.0 | 5.4 | 6.3 | 0.9 | 0.0 | 236.0 | 236.0 | 0.3 | 1.0 | 480.2 | 67.5 | n/a | 1,127 | 188 |
| Vitamin A, RAE | n/a | 0.0 | 3.8 | 0.0 | 0.2 | 0.0 | 0.3 | 0.3 | 0.0 | 0.0 | 11.8 | 11.8 | 0.0 | 0.1 | 24.0 | 3.4 | n/a | 56 | 9 |
| Vitamin B-12 (mcg) | 1.8 | 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 | 2 | 0 |
| Vitamin B-6 (mg) | 0.1 | 0.5 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 8.4 | 8.1 | 0.0 | 0.0 | 0.4 | 0.0 | 5.9 | 0.0 | 21.1 | 21.1 | 0.9 | 2.6 | 7.6 | 0.3 | n/a | 77 | 13 |
| Vitamin D | n/a | 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 | 0 | 0 |
| Water (g) | 890.7 | 12.6 | 20.0 | 98.0 | 0.0 | 0.0 | 0.1 | 0.1 | 14.1 | 0.0 | 111.9 | 111.9 | 1.8 | 1.6 | 5.0 | 0.9 | n/a | 1,269 | 211 |
| Zinc (mg) | 0.2 | 2.7 | 9.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.4 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 13 | 2 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.
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