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).
Cooking Time: 50 minutes, plus 10 minutes to let the bulgur sit after cooking
1 ¹/3 cups (275 g) dried brown lentils (or 2 cans brown lentils, rinsed and drained)
2 pods cardamom, cracked open
1 cup (185 g) coarse-ground bulgur wheat
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 		water
1422.0g 		olive oil
27.0g 		butter
28.4g 		onions
270.0g 		bay leaf
4.0g 		cardamom
0.0g 		cloves
1.0g 		cumin
4.2g 		cinnamon
1.3g 		salt
9.0g 		pepper
0.53g 		water
300.27g 		yogurt
227.0g 		Total Per Serving Total for Recipe
Protein (g) 0.0 0.0 0.24 2.97 0.3 n/a 0.06 0.75 0.05 0.0 0.06 0.0 7.88 12.31 12.31
Total Fat (g) 0.0 27.0 23.04 0.27 0.33 n/a 0.2 0.94 0.02 0.0 0.02 0.0 7.38 59.19 59.19
Carbohydrates (g) 0.0 0.0 0.02 25.22 3.0 n/a 0.61 1.86 1.05 0.0 0.34 0.0 10.58 42.67 42.67
Ash (g) 1.42 0.0 0.6 0.95 0.14 n/a 0.06 0.32 0.05 8.98 0.02 0.3 1.63 14.48 14.48
Calories (kcal) 0.0 238.68 203.628 108.0 12.52 n/a 3.23 15.75 3.211 0.0 1.352 0.0 138.47 724.841 724.841
Starch (g) 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 0.0
Sucrose (g) n/a n/a n/a 2.67 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 2.67 2.67
Glucose (dextrose) (g) n/a n/a n/a 5.32 n/a n/a 0.01 n/a 0.01 n/a n/a n/a n/a 5.34 5.34
Fructose (g) n/a n/a n/a 3.48 n/a n/a 0.01 n/a 0.01 n/a n/a n/a n/a 3.51 3.51
Lactose (g) n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0
Maltose (g) n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0
Alcohol (g) 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 0.0 0.0
Water (g) 1420.58 0.0 4.51 240.6 0.22 n/a 0.07 0.34 0.14 0.02 0.06 299.97 199.53 2166.02 2166.02
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.0 0.0 0.02 11.45 n/a n/a 0.02 0.09 0.03 0.0 0.0 0.0 10.58 22.19 22.19
Galactose (g) n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 0.0 0.0 0.0 4.6 1.1 n/a 0.3 0.4 0.7 0.0 0.1 0.0 0.0 7.3 7.3
Calcium (mg) 42.66 0.27 6.816 62.1 33.36 n/a 6.46 39.102 13.026 2.16 2.316 9.008 274.67 491.948 491.948
Iron (mg) 0.0 0.15 0.01 0.57 1.72 n/a 0.09 2.79 0.11 0.03 0.15 0.0 0.11 5.72 5.72
Magnesium (mg) 14.22 0.0 0.568 27.0 4.8 n/a 2.64 15.372 0.78 0.09 1.028 3.003 27.24 96.741 96.741
Phosphorus (mg) 0.0 0.0 6.816 78.3 4.52 n/a 1.05 20.958 0.832 0.0 0.917 0.0 215.65 329.043 329.043
Potassium (mg) 0.0 0.27 6.816 394.2 21.16 n/a 11.02 75.096 5.603 0.72 6.673 0.0 351.85 873.408 873.408
Sodium (mg) 56.88 0.54 163.584 10.8 0.92 n/a 2.43 7.056 0.13 3488.22 0.233 12.011 104.42 3847.224 3847.224
Zinc (mg) 0.14 0.0 0.03 0.46 0.15 n/a 0.01 0.2 0.02 0.01 0.01 0.03 1.34 2.4 2.4
Copper (mg) 0.142 0.0 0.0 0.108 0.017 n/a 0.004 0.037 0.004 0.003 0.006 0.03 0.023 0.373 0.373
Manganese (mg) 0.0 0.0 0.0 0.351 0.327 n/a 0.3 0.14 0.227 0.009 0.03 0.0 0.0 1.384 1.384
Selenium (mcg) 0.0 0.0 0.3 1.4 0.1 n/a 0.1 0.2 0.0 0.0 0.0 0.0 5.0 7.1 7.1
Vitamin A, IU (IU) 0.0 0.0 709.716 5.4 247.4 n/a 5.3 53.34 3.835 0.0 1.585 0.0 224.73 1251.306 1251.306
Retinol (mcg) 0.0 0.0 190.564 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 61.29 251.854 251.854
Vitamin A, RAE (mcg_RAE) 0.0 0.0 194.256 0.0 12.36 n/a 0.27 2.688 0.195 0.0 0.08 0.0 61.29 271.139 271.139
Beta Carotene (mcg) 0.0 0.0 44.872 2.7 n/a n/a 0.84 32.004 1.456 0.0 0.827 0.0 11.35 94.049 94.049
Vitamin E (mg) 0.0 3.87 0.66 0.05 n/a n/a 0.09 0.14 0.03 0.0 0.0 0.0 0.14 4.98 4.98
Vitamin D (IU) 0.0 n/a 15.904 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 15.904 15.904
Lycopene (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.195 0.0 0.032 0.0 0.0 0.227 0.227
Lutein + zeaxanthin (mcg) 0.0 0.0 0.0 10.8 n/a n/a 0.0 18.816 2.886 0.0 1.087 0.0 0.0 33.589 33.589
Tocopherol, beta (mg) n/a 0.03 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.03 0.03
Tocopherol, gamma (mg) n/a 0.22 0.0 0.0 n/a n/a n/a n/a 0.14 n/a 0.02 n/a n/a 0.38 0.38
Tocopherol, delta (mg) n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0
Vitamin C (mg) 0.0 0.0 0.0 20.0 1.9 n/a 0.8 0.3 0.0 0.0 0.1 0.0 1.1 24.3 24.3
Thiamin (mg) 0.0 0.0 0.003 0.135 0.0 n/a 0.001 0.026 0.0 0.0 0.001 0.0 0.068 0.235 0.235
Riboflavin (mg) 0.0 0.0 0.009 0.081 0.017 n/a 0.003 0.014 0.001 0.0 0.001 0.0 0.318 0.442 0.442
Niacin (mg) 0.0 0.0 0.011 0.324 0.08 n/a 0.015 0.192 0.017 0.0 0.006 0.0 0.182 0.828 0.828
Pantothenic acid (mg) 0.0 0.0 0.031 0.324 n/a n/a n/a n/a 0.005 0.0 n/a 0.0 0.885 1.245 1.245
Vitamin B-6 (mg) 0.0 0.0 0.0 0.324 0.07 n/a 0.006 0.018 0.002 0.0 0.002 0.0 0.068 0.49 0.49
Folate (mcg) 0.0 0.0 0.852 51.3 7.2 n/a 0.93 0.42 0.078 0.0 0.053 0.0 15.89 76.723 76.723
Vitamin B-12 (mcg) 0.0 0.0 0.05 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.84 0.89 0.89
Choline (mg) 0.0 0.1 5.3 16.5 n/a n/a 0.4 1.0 0.1 0.0 0.1 0.0 34.5 58.0 58.0
Folic acid (mcg) 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 0.0 0.0
Tryptophan (g) n/a 0.0 0.003 0.027 n/a n/a n/a n/a 0.001 0.0 n/a n/a 0.045 0.076 0.076
Threonine (g) n/a 0.0 0.011 0.054 n/a n/a n/a n/a 0.002 0.0 n/a n/a 0.318 0.385 0.385
Isoleucine (g) n/a 0.0 0.014 0.027 n/a n/a n/a n/a 0.002 0.0 n/a n/a 0.431 0.474 0.474
Leucine (g) n/a 0.0 0.023 0.081 n/a n/a n/a n/a 0.003 0.0 n/a n/a 0.795 0.901 0.901
Lysine (g) n/a 0.0 0.02 0.108 n/a n/a n/a n/a 0.003 0.0 n/a n/a 0.704 0.835 0.835
Methionine (g) n/a 0.0 0.006 0.0 n/a n/a n/a n/a 0.001 0.0 n/a n/a 0.227 0.234 0.234
Cystine (g) n/a 0.0 0.003 0.0 n/a n/a n/a n/a 0.001 0.0 n/a n/a 0.068 0.072 0.072
Phenylalanine (g) n/a 0.0 0.011 0.081 n/a n/a n/a n/a 0.002 0.0 n/a n/a 0.431 0.526 0.526
Tyrosine (g) n/a 0.0 0.011 0.027 n/a n/a n/a n/a 0.002 0.0 n/a n/a 0.409 0.449 0.449
Valine (g) n/a 0.0 0.017 0.054 n/a n/a n/a n/a 0.003 0.0 n/a n/a 0.658 0.732 0.732
Arginine (g) n/a 0.0 0.009 0.27 n/a n/a n/a n/a 0.002 0.0 n/a n/a 0.227 0.508 0.508
Histidine (g) n/a 0.0 0.006 0.027 n/a n/a n/a n/a 0.002 0.0 n/a n/a 0.204 0.239 0.239
Alanine (g) n/a 0.0 0.009 0.054 n/a n/a n/a n/a 0.002 0.0 n/a n/a 0.341 0.405 0.405
Aspartic acid (g) n/a 0.0 0.017 0.243 n/a n/a n/a n/a 0.006 0.0 n/a n/a 0.636 0.901 0.901
Glutamic acid (g) n/a 0.0 0.051 0.702 n/a n/a n/a n/a 0.005 0.0 n/a n/a 1.544 2.302 2.302
Glycine (g) n/a 0.0 0.006 0.081 n/a n/a n/a n/a 0.003 0.0 n/a n/a 0.182 0.271 0.271
Proline (g) n/a 0.0 0.023 0.027 n/a n/a n/a n/a 0.005 0.0 n/a n/a 0.931 0.986 0.986
Serine (g) n/a 0.0 0.014 0.054 n/a n/a n/a n/a 0.003 0.0 n/a n/a 0.499 0.57 0.57
Cholesterol (mg) 0.0 0.0 61.06 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 29.51 90.57 90.57
Trans Fat (g) 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 0.0 0.0
Saturated Fat (g) 0.0 3.729 14.589 0.108 0.091 n/a 0.054 0.065 0.005 0.0 0.005 0.0 4.767 23.413 23.413
Phytosterols (mg) n/a 59.67 n/a 40.5 n/a n/a 2.56 2.856 0.338 0.0 0.488 n/a n/a 106.412 106.412
Monounsaturated Fat (g) 0.0 19.699 5.97 0.027 0.066 n/a 0.015 0.59 0.003 0.0 0.005 0.0 2.02 28.395 28.395
Polyunsaturated (g) 0.0 2.84 0.863 0.054 0.092 n/a 0.071 0.138 0.001 0.0 0.006 0.0 0.204 4.269 4.269