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).
Inspired by Ancient Grains for Modern Meals, Maria Speck
1 1/2 large (3 medium) yellow onions, chopped
salt to taste
1 t coarse aleppo
1 14-oz can fire roasted tomatoes
3/4 cup bulghur
3/4 cup black beluga lentils (can substitute French lentil de puy, any lentil that holds its shape)
black pepper to taste
1 T, to taste, agave syrup (or sugar)
1/4 t coarse aleppo
1 t agave syrup (or sugar)
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
1 servings in recipe 		lentil soup
126.0g 		olive oil
11.25g 		garlic
2.61g 		salt
0.0g 		wine vinegar
5.0g 		cumin
2.1g 		tomatoes paste
16.38g 		lentils
144.0g 		chicken broth
946.35g 		water
1185.0g 		lemon juice
47.0g 		pepper
0.0g 		olive oil
6.75g 		butter
7.09g 		garlic
2.44g 		salt
0.4g 		mint
0.5g 		Total Per Serving Total for Recipe
Protein (g) 9.0 0.0 0.17 n/a 0.0 0.37 0.71 37.15 9.46 0.0 0.18 n/a 0.0 0.06 0.15 0.0 0.1 57.35 57.35
Total Fat (g) 1.0 11.25 0.01 n/a 0.0 0.47 0.08 1.53 0.95 0.0 0.0 n/a 6.75 5.75 0.01 0.0 0.03 27.82 27.82
Carbohydrates (g) 24.0 0.0 0.86 n/a 0.01 0.93 3.1 86.52 3.79 0.0 4.06 n/a 0.0 0.0 0.81 0.0 0.26 124.33 124.33
Ash (g) 2.29 0.0 0.04 n/a 0.01 0.16 0.46 3.84 6.62 1.19 0.12 n/a 0.0 0.0 0.04 0.4 0.05 15.23 15.23
Calories (kcal) 139.86 99.45 3.889 n/a 0.95 7.875 13.432 508.32 66.245 0.0 11.75 n/a 59.67 50.835 3.63 0.0 1.425 967.33 967.33
Starch (g) n/a n/a n/a n/a n/a n/a 0.04 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.04 0.04
Sucrose (g) n/a n/a n/a n/a n/a n/a 0.05 2.12 n/a n/a n/a n/a n/a n/a n/a n/a n/a 2.17 2.17
Glucose (dextrose) (g) n/a n/a n/a n/a n/a n/a 0.94 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.94 0.94
Fructose (g) n/a n/a n/a n/a n/a n/a 0.96 0.39 n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.35 1.35
Lactose (g) n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Maltose (g) n/a n/a n/a n/a n/a n/a 0.05 0.43 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.48 0.48
Alcohol (g) n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Water (g) 89.71 0.0 1.53 n/a 4.72 0.17 12.04 14.98 925.53 1183.82 42.64 n/a 0.0 1.27 1.43 0.0 0.06 2277.89 2277.89
Caffeine (mg) n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Theobromine (mg) n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Sugars (g) 2.0 0.0 0.03 n/a 0.0 0.05 2.0 2.92 0.0 0.0 1.13 n/a 0.0 0.0 0.02 0.0 n/a 8.15 8.15
Galactose (g) n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 6.0 0.0 0.1 n/a 0.0 0.2 0.7 43.9 3.8 0.0 0.2 n/a 0.0 0.0 0.1 0.0 0.1 55.1 55.1
Calcium (mg) 40.32 0.113 4.724 n/a 0.3 19.551 5.897 80.64 56.781 35.55 3.29 n/a 0.068 1.702 4.409 0.096 7.44 260.88 260.88
Iron (mg) 3.6 0.06 0.04 n/a 0.02 1.39 0.49 10.86 1.89 0.0 0.01 n/a 0.04 0.0 0.04 0.0 0.44 18.9 18.9
Magnesium (mg) n/a 0.0 0.653 n/a 0.2 7.686 6.88 175.68 9.464 11.85 2.82 n/a 0.0 0.142 0.609 0.004 3.01 218.996 218.996
Phosphorus (mg) n/a 0.0 3.993 n/a 0.4 10.479 13.595 649.44 123.026 0.0 2.82 n/a 0.0 1.702 3.727 0.0 1.38 810.562 810.562
Potassium (mg) n/a 0.113 10.466 n/a 1.95 37.548 166.093 1375.2 757.08 0.0 58.28 n/a 0.068 1.702 9.768 0.032 9.62 2427.919 2427.919
Sodium (mg) 800.1 0.225 0.444 n/a 0.4 3.528 129.402 8.64 1495.233 47.4 0.47 n/a 0.135 0.78 0.414 155.032 1.72 2643.923 2643.923
Zinc (mg) n/a 0.0 0.03 n/a 0.0 0.1 0.1 6.88 0.66 0.12 0.02 n/a 0.0 0.01 0.03 0.0 0.01 7.97 7.97
Copper (mg) n/a 0.0 0.008 n/a 0.001 0.018 0.061 0.749 0.284 0.119 0.014 n/a 0.0 0.001 0.007 0.0 0.008 1.269 1.269
Manganese (mg) n/a 0.0 0.044 n/a 0.003 0.07 0.049 1.915 0.473 0.0 0.005 n/a 0.0 0.0 0.041 0.0 0.057 2.657 2.657
Selenium (mcg) n/a 0.0 0.4 n/a n/a 0.1 0.9 12.0 0.0 0.0 0.0 n/a 0.0 0.1 0.3 0.0 n/a 13.8 13.8
Vitamin A, IU (IU) 1000.44 0.0 0.235 n/a 0.0 26.67 249.795 56.16 0.0 0.0 9.4 n/a 0.0 177.179 0.219 0.0 52.895 1572.993 1572.993
Retinol (mcg) n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 47.574 0.0 0.0 0.0 47.574 47.574
Vitamin A, RAE (mcg_RAE) n/a 0.0 0.0 n/a 0.0 1.344 12.449 2.88 0.0 0.0 0.47 n/a 0.0 48.496 0.0 0.0 2.645 68.283 68.283
Beta Carotene (mcg) n/a 0.0 0.131 n/a n/a 16.002 147.584 33.12 0.0 0.0 1.41 n/a 0.0 11.202 0.122 0.0 n/a 209.57 209.57
Vitamin E (mg) n/a 1.61 0.0 n/a n/a 0.07 0.7 0.71 0.0 0.0 0.07 n/a 0.97 0.16 0.0 0.0 n/a 4.3 4.3
Vitamin D (IU) 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 n/a n/a n/a 0.0 0.0
Lycopene (mcg) n/a 0.0 0.0 n/a n/a 0.0 4711.543 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 4711.543 4711.543
Lutein + zeaxanthin (mcg) n/a 0.0 0.418 n/a n/a 9.408 0.0 0.0 0.0 0.0 4.23 n/a 0.0 0.0 0.39 0.0 n/a 14.445 14.445
Tocopherol, beta (mg) n/a 0.01 n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.01 0.0 n/a n/a n/a 0.02 0.02
Tocopherol, gamma (mg) n/a 0.09 n/a n/a n/a n/a 0.09 6.09 n/a n/a n/a n/a 0.06 0.0 n/a n/a n/a 6.33 6.33
Tocopherol, delta (mg) n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.0
Vitamin C (mg) 0.0 0.0 0.8 n/a 0.0 0.2 3.6 6.3 66.2 0.0 21.6 n/a 0.0 0.0 0.8 0.0 0.0 99.5 99.5
Thiamin (mg) n/a 0.0 0.005 n/a n/a 0.013 0.01 1.253 0.0 0.0 0.014 n/a 0.0 0.001 0.005 0.0 0.001 1.302 1.302
Riboflavin (mg) n/a 0.0 0.003 n/a n/a 0.007 0.025 0.302 0.095 0.0 0.005 n/a 0.0 0.002 0.003 0.0 0.007 0.448 0.448
Niacin (mg) n/a 0.0 0.018 n/a n/a 0.096 0.505 3.758 4.826 0.0 0.047 n/a 0.0 0.003 0.017 0.0 0.033 9.303 9.303
Pantothenic acid (mg) n/a 0.0 0.016 n/a n/a n/a 0.023 3.082 0.095 0.0 0.047 n/a 0.0 0.008 0.015 0.0 0.007 3.291 3.291
Vitamin B-6 (mg) n/a 0.0 0.032 n/a n/a 0.009 0.036 0.778 0.095 0.0 0.024 n/a 0.0 0.0 0.03 0.0 0.013 1.016 1.016
Folate (mcg) n/a 0.0 0.078 n/a n/a 0.21 1.966 689.76 0.0 0.0 6.11 n/a 0.0 0.213 0.073 0.0 2.65 701.06 701.06
Vitamin B-12 (mcg) n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.38 0.0 0.0 n/a 0.0 0.01 0.0 0.0 0.0 0.39 0.39
Choline (mg) n/a 0.0 0.6 n/a n/a 0.5 6.3 138.8 n/a 0.0 2.4 n/a 0.0 1.3 0.6 0.0 n/a 150.6 150.6
Folic acid (mcg) n/a 0.0 0.0 n/a n/a 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 0.0
Tryptophan (g) n/a 0.0 0.002 n/a n/a n/a 0.005 n/a n/a n/a n/a n/a 0.0 0.001 0.002 0.0 0.002 0.011 0.011
Threonine (g) n/a 0.0 0.004 n/a n/a n/a 0.016 n/a n/a n/a n/a n/a 0.0 0.003 0.004 0.0 0.004 0.031 0.031
Isoleucine (g) n/a 0.0 0.006 n/a n/a n/a 0.011 n/a n/a n/a n/a n/a 0.0 0.004 0.005 0.0 0.004 0.03 0.03
Leucine (g) n/a 0.0 0.008 n/a n/a n/a 0.018 n/a n/a n/a n/a n/a 0.0 0.006 0.008 0.0 0.008 0.047 0.047
Lysine (g) n/a 0.0 0.007 n/a n/a n/a 0.02 n/a n/a n/a n/a n/a 0.0 0.005 0.007 0.0 0.004 0.043 0.043
Methionine (g) n/a 0.0 0.002 n/a n/a n/a 0.003 n/a n/a n/a n/a n/a 0.0 0.001 0.002 0.0 0.001 0.01 0.01
Cystine (g) n/a 0.0 0.002 n/a n/a n/a 0.003 n/a n/a n/a n/a n/a 0.0 0.001 0.002 0.0 0.001 0.009 0.009
Phenylalanine (g) n/a 0.0 0.005 n/a n/a n/a 0.02 n/a n/a n/a n/a n/a 0.0 0.003 0.004 0.0 0.005 0.037 0.037
Tyrosine (g) n/a 0.0 0.002 n/a n/a n/a 0.008 n/a n/a n/a n/a n/a 0.0 0.003 0.002 0.0 0.003 0.018 0.018
Valine (g) n/a 0.0 0.008 n/a n/a n/a 0.013 n/a n/a n/a n/a n/a 0.0 0.004 0.007 0.0 0.005 0.037 0.037
Arginine (g) n/a 0.0 0.016 n/a n/a n/a 0.011 n/a n/a n/a n/a n/a 0.0 0.002 0.015 0.0 0.005 0.05 0.05
Histidine (g) n/a 0.0 0.003 n/a n/a n/a 0.01 n/a n/a n/a n/a n/a 0.0 0.001 0.003 0.0 0.002 0.019 0.019
Alanine (g) n/a 0.0 0.003 n/a n/a n/a 0.033 n/a n/a n/a n/a n/a 0.0 0.002 0.003 0.0 0.005 0.047 0.047
Aspartic acid (g) n/a 0.0 0.013 n/a n/a n/a 0.115 n/a n/a n/a n/a n/a 0.0 0.004 0.012 0.0 0.012 0.155 0.155
Glutamic acid (g) n/a 0.0 0.021 n/a n/a n/a 0.311 n/a n/a n/a n/a n/a 0.0 0.013 0.02 0.0 0.011 0.376 0.376
Glycine (g) n/a 0.0 0.005 n/a n/a n/a 0.01 n/a n/a n/a n/a n/a 0.0 0.001 0.005 0.0 0.005 0.026 0.026
Proline (g) n/a 0.0 0.003 n/a n/a n/a 0.013 n/a n/a n/a n/a n/a 0.0 0.006 0.002 0.0 0.004 0.028 0.028
Serine (g) n/a 0.0 0.005 n/a n/a n/a 0.018 n/a n/a n/a n/a n/a 0.0 0.004 0.005 0.0 0.004 0.035 0.035
Cholesterol (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 15.244 0.0 0.0 0.0 15.244 15.244
Trans Fat (g) 0.0 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 0.0 0.0
Saturated Fat (g) 0.504 1.554 0.002 n/a 0.0 0.032 0.016 0.23 0.284 0.0 0.0 n/a 0.932 3.642 0.002 0.0 0.008 7.207 7.207
Phytosterols (mg) n/a 24.863 n/a n/a n/a 1.428 n/a n/a n/a n/a n/a n/a 14.918 n/a n/a 0.0 0.41 41.618 41.618
Monounsaturated Fat (g) n/a 8.208 0.0 n/a n/a 0.295 0.011 0.274 0.473 0.0 0.0 n/a 4.925 1.49 0.0 0.0 0.001 15.678 15.678
Polyunsaturated (g) n/a 1.184 0.007 n/a n/a 0.069 0.026 0.749 0.189 0.0 0.0 n/a 0.71 0.216 0.006 0.0 0.016 3.171 3.171
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