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.
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1 tablespoon (14g) extra virgin olive oil |
1 (61g) carrots |
1 small (70g) onions |
2 (6g) garlic cloves |
1 1/4 cups (240g) dry green lentils |
2 1/2 cups (610g) chicken broth |
1 (0g) bay leaves |
1 cup (185g) long-grain white rice |
1/2 cup (67g) kalamata olives |
1/2 cup (30g) fresh Italian parsley |
1 tablespoon (2g) fresh thyme leaves |
2 teaspoons (4g) lemon peel |
1 to taste (0g) salt & freshly ground black pepper |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 2.6 | n/a | n/a | 0.8 | 0.0 | 0.1 | n/a | 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 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.1 | 0.0 | 4.8 | n/a | n/a | 1.1 | 0.0 | 0.0 | n/a | n/a | n/a | 6 | 1 |
| Ash (g) | 0.0 | 0.6 | 0.2 | 0.1 | 6.4 | 6.2 | 0.0 | 1.2 | 1.5 | 0.7 | 0.1 | 0.0 | n/a | 17 | 3 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.1 | 0.0 | 6.9 | n/a | n/a | 1.2 | 0.1 | 0.1 | n/a | n/a | n/a | 8 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.1 | 20.1 | 16.1 | 10.9 | 134.4 | 24.4 | 0.5 | 51.8 | 59.1 | 41.4 | 9.7 | 5.4 | n/a | 374 | 62 |
| Calories | 119.3 | 25.0 | 28.0 | 8.9 | 847.2 | 97.6 | 0.2 | 675.3 | 77.3 | 10.8 | 2.4 | 1.9 | n/a | 1,894 | 316 |
| Calories (kj) | 499.4 | 105.5 | 116.2 | 37.4 | 3,544.8 | 408.7 | 0.8 | 2,825.0 | 323.2 | 45.3 | 10.2 | 7.9 | n/a | 7,924 | 1,321 |
| Carbohydrates (g) | 0.0 | 5.8 | 6.5 | 2.0 | 144.2 | 2.3 | 0.0 | 147.9 | 4.2 | 1.9 | 0.6 | 0.6 | n/a | 316 | 53 |
| 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 | n/a | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.3 | 0.0 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Cystine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.8 | n/a | n/a | 0.3 | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.7 | 1.2 | 0.1 | 73.2 | 0.0 | 0.0 | 2.4 | 2.2 | 1.0 | 0.3 | 0.4 | n/a | 83 | 14 |
| Folate (mcg) | 0.0 | 11.6 | 13.3 | 0.2 | 1,149.6 | 12.2 | 0.1 | 427.4 | 0.0 | 45.6 | 1.1 | 0.5 | n/a | 1,662 | 277 |
| Folate, DFE (mcg) | 0.0 | 11.6 | 13.3 | 0.2 | 1,149.6 | 12.2 | 0.1 | 716.0 | 0.0 | 45.6 | 1.1 | 0.5 | n/a | 1,950 | 325 |
| Folate, food (mcg) | 0.0 | 11.6 | 13.3 | 0.2 | 1,149.6 | 12.2 | 0.1 | 14.8 | 0.0 | 45.6 | 1.1 | 0.5 | n/a | 1,249 | 208 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 412.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 413 | 69 |
| Fructose | n/a | 0.3 | 0.9 | n/a | 0.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Galactose | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.4 | 1.4 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Glutamic acid (g) | 0.0 | 0.2 | 0.2 | 0.0 | 9.6 | n/a | n/a | 2.6 | 0.1 | 0.1 | n/a | n/a | n/a | 13 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 2.5 | n/a | n/a | 0.6 | 0.0 | 0.0 | n/a | n/a | n/a | 3 | 1 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | n/a | n/a | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Iron (mg) | 0.1 | 0.2 | 0.1 | 0.1 | 18.1 | 1.3 | 0.0 | 8.0 | 2.2 | 1.9 | 0.4 | 0.0 | n/a | 32 | 5 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 2.7 | n/a | n/a | 0.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Lactose | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 4.5 | n/a | n/a | 1.1 | 0.0 | 0.1 | 0.0 | n/a | n/a | 6 | 1 |
| Lysine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 4.3 | n/a | n/a | 0.5 | 0.0 | 0.1 | 0.0 | n/a | n/a | 5 | 1 |
| Magnesium (mg) | 0.0 | 7.3 | 7.0 | 1.5 | 292.8 | 6.1 | 0.1 | 46.3 | 2.7 | 15.0 | 3.8 | 0.6 | n/a | 383 | 64 |
| Maltose | n/a | 0.0 | 0.0 | n/a | 0.7 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 3.2 | 0.6 | 0.0 | 2.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 6 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.3 | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 9.8 | 0.0 | 0.0 | 0.0 | 0.5 | 1.5 | 0.0 | 0.4 | 5.3 | 0.1 | 0.0 | 0.0 | n/a | 18 | 3 |
| Niacin (mg) | 0.0 | 0.6 | 0.1 | 0.0 | 6.3 | 8.4 | 0.0 | 7.8 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 24 | 4 |
| Pantothenic acid (mg) | 0.0 | 0.2 | 0.1 | 0.0 | 5.1 | 0.1 | n/a | 1.9 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 8 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 3.1 | n/a | n/a | 0.7 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 1 |
| Phosphorus (mg) | 0.0 | 21.4 | 20.3 | 9.2 | 1,082.4 | 183.0 | 0.1 | 212.8 | 2.0 | 17.4 | 2.5 | 0.5 | n/a | 1,551 | 259 |
| Phytosterols (mg) | 29.8 | n/a | 10.5 | n/a | n/a | n/a | n/a | n/a | n/a | 1.5 | n/a | 1.4 | n/a | 43 | 7 |
| Polyunsaturated Fat (g) | 1.4 | 0.1 | 0.0 | 0.0 | 1.2 | 0.7 | 0.0 | 0.3 | 0.6 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Potassium (mg) | 0.1 | 195.2 | 102.2 | 24.1 | 2,292.0 | 524.6 | 0.3 | 212.8 | 5.4 | 166.2 | 14.6 | 6.4 | n/a | 3,544 | 591 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 2.6 | n/a | n/a | 0.6 | 0.0 | 0.1 | n/a | n/a | n/a | 3 | 1 |
| Protein (g) | 0.0 | 0.6 | 0.8 | 0.4 | 61.9 | 12.3 | 0.0 | 13.2 | 0.6 | 0.9 | 0.1 | 0.1 | n/a | 91 | 15 |
| Retinol (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 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Saturated Fat (g) | 1.9 | 0.0 | 0.0 | 0.0 | 0.4 | 1.0 | 0.0 | 0.3 | 1.0 | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
| Selenium (mcg) | 0.0 | 0.1 | 0.4 | 0.9 | 19.9 | 0.0 | 0.0 | 27.9 | 0.6 | 0.0 | n/a | 0.0 | n/a | 50 | 8 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 2.9 | n/a | n/a | 0.7 | 0.0 | 0.0 | n/a | n/a | n/a | 4 | 1 |
| Sodium (mg) | 0.3 | 42.1 | 2.8 | 1.0 | 14.4 | 1,866.6 | 0.0 | 9.3 | 493.9 | 16.8 | 0.2 | 0.2 | n/a | 2,448 | 408 |
| Starch | n/a | 0.9 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sucrose | n/a | 2.2 | 0.7 | n/a | 3.5 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 7 | 1 |
| Sugar (g) | 0.0 | 2.9 | 3.0 | 0.1 | 4.9 | 1.8 | n/a | 0.2 | 0.0 | 0.3 | n/a | 0.2 | n/a | 13 | 2 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Threonine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 2.2 | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 0 |
| Tocopherol, alpha (mg) | 1.9 | 0.4 | 0.0 | 0.0 | 1.2 | 0.1 | n/a | 0.2 | 1.1 | 0.2 | n/a | 0.0 | n/a | 5 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.1 | 0.0 | 0.0 | n/a | 10.2 | n/a | n/a | n/a | 0.0 | 0.2 | n/a | n/a | n/a | 10 | 2 |
| Total Fat (g) | 13.5 | 0.1 | 0.1 | 0.0 | 2.5 | 3.5 | 0.0 | 1.2 | 7.2 | 0.2 | 0.0 | 0.0 | n/a | 28 | 5 |
| TransFatty acids | 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 | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | n/a | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | n/a | n/a | 0.4 | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 3.1 | n/a | n/a | 0.8 | 0.0 | 0.1 | 0.0 | n/a | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 0.0 | 10,190.7 | 1.4 | 0.5 | 93.6 | 0.0 | 3.7 | 0.0 | 270.8 | 2,527.2 | 114.0 | 2.0 | n/a | 13,204 | 2,201 |
| Vitamin A, RAE (mcg) | 0.0 | 509.4 | 0.0 | 0.0 | 4.8 | 0.0 | 0.2 | 0.0 | 13.4 | 126.3 | 5.7 | 0.1 | n/a | 660 | 110 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 1.3 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | 3.6 | 5.2 | 1.9 | 10.6 | 0.0 | 0.0 | 0.0 | 0.6 | 39.9 | 3.8 | 5.2 | n/a | 71 | 12 |
| Vitamin D (IU) | 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) | 0.0 | 53.9 | 62.4 | 3.5 | 25.0 | 585.3 | 0.0 | 21.5 | 53.8 | 26.3 | 1.6 | 3.3 | n/a | 836 | 139 |
| Zinc (mg) | 0.0 | 0.1 | 0.1 | 0.1 | 11.5 | 0.6 | 0.0 | 2.0 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 15 | 2 |
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