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).
1 jalapeño pepper, seeded and minced
1 teaspoons amchoor (or amchur or green mango) powder (*optional, see note)
2 bay leaves
1/4 cup bulgar wheat
Sea salt and freshly ground pepper, 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.
Amount Per Serving
4 servings in recipe 		canola oil
3.5g 		onion
33.75g 		garlic
1.96g 		ginger
2.79g 		garam masala
1.99g 		lentils
72.0g 		broth
470.0g 		spinach
18.9g 		cilantro
0.64g 		lemon juice
7.63g 		pepper
0.0g 		sea salt
0.0g 		water
250.0g 		Total Per Serving Total for Recipe
Protein (g) 0.0 0.37 0.12 0.05 0.24 18.58 0.0 0.54 0.01 0.03 n/a n/a 0.0 19.94 79.76
Total Fat (g) 3.5 0.03 0.01 0.02 0.34 0.76 0.0 0.07 0.0 0.0 n/a n/a 0.0 4.75 19.0
Carbohydrates (g) 0.0 3.15 0.65 0.5 1.13 43.26 6.02 0.69 0.02 0.66 n/a n/a 0.0 56.06 224.24
Ash (g) 0.0 0.12 0.03 0.02 0.12 1.92 5.26 0.33 0.01 0.02 n/a n/a 0.25 8.08 32.32
Calories (kcal) 30.94 13.5 2.917 2.232 6.32 254.16 23.5 4.347 0.147 1.906 n/a n/a 0.0 339.969 1359.876
Starch (g) 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 0.0
Sucrose (g) n/a 0.33 n/a n/a n/a 1.06 n/a 0.01 n/a n/a n/a n/a n/a 1.41 5.64
Glucose (dextrose) (g) n/a 0.66 n/a n/a n/a 0.0 n/a 0.02 n/a n/a n/a n/a n/a 0.69 2.76
Fructose (g) n/a 0.44 n/a n/a n/a 0.19 n/a 0.03 n/a n/a n/a n/a n/a 0.66 2.64
Lactose (g) n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Maltose (g) n/a 0.0 n/a n/a n/a 0.22 n/a 0.0 n/a n/a n/a n/a n/a 0.22 0.88
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0
Water (g) 0.0 30.07 1.15 2.2 0.16 7.49 458.72 17.27 0.59 6.92 n/a n/a 249.75 774.32 3097.28
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0
Sugars (g) 0.0 1.43 0.02 0.05 0.21 1.46 4.0 0.08 0.01 0.18 n/a n/a 0.0 7.43 29.72
Galactose (g) n/a 0.0 n/a n/a n/a 0.0 n/a 0.02 n/a n/a n/a n/a n/a 0.02 0.08
Dietary Fiber (g) 0.0 0.6 0.0 0.1 0.5 22.0 0.0 0.4 0.0 0.0 n/a n/a 0.0 23.6 94.4
Calcium (mg) 0.0 7.763 3.543 0.446 2.942 40.32 0.0 18.711 0.427 0.534 n/a n/a 7.5 82.185 328.74
Iron (mg) 0.0 0.07 0.03 0.02 0.16 5.43 0.0 0.51 0.01 0.0 n/a n/a 0.0 6.23 24.92
Magnesium (mg) 0.0 3.375 0.489 1.2 3.021 87.84 n/a 14.931 0.166 0.458 n/a n/a 2.5 113.979 455.916
Phosphorus (mg) 0.0 9.788 2.995 0.949 5.823 324.72 n/a 9.261 0.306 0.458 n/a n/a 0.0 354.299 1417.196
Potassium (mg) 0.0 49.275 7.85 11.579 40.028 687.6 n/a 105.462 3.321 9.455 n/a n/a 0.0 914.57 3658.28
Sodium (mg) 0.0 1.35 0.333 0.363 0.596 4.32 1880.0 14.931 0.293 0.076 n/a n/a 10.0 1912.262 7649.048
Zinc (mg) 0.0 0.06 0.02 0.01 0.05 3.44 n/a 0.1 0.0 0.0 n/a n/a 0.03 3.71 14.84
Copper (mg) 0.0 0.014 0.006 0.006 0.007 0.374 n/a 0.025 0.001 0.002 n/a n/a 0.025 0.461 1.844
Manganese (mg) 0.0 0.044 0.033 0.006 0.04 0.958 n/a 0.17 0.003 0.001 n/a n/a 0.0 1.254 5.016
Selenium (mcg) 0.0 0.2 0.3 0.0 0.2 6.0 n/a 0.2 0.0 0.0 n/a n/a 0.0 6.8 27.2
Vitamin A, IU (IU) 0.0 0.675 0.176 0.0 826.999 28.08 1001.1 1772.253 43.019 1.525 n/a n/a 0.0 3673.826 14695.304
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.0 0.0 0.0 0.0 41.36 1.44 n/a 88.641 2.148 0.076 n/a n/a 0.0 133.666 534.664
Beta Carotene (mcg) 0.0 0.338 0.098 0.0 434.07 16.56 n/a 1063.314 25.054 0.229 n/a n/a 0.0 1539.662 6158.648
Vitamin E (mg) 0.61 0.01 0.0 0.01 0.59 0.35 n/a 0.38 0.02 0.01 n/a n/a 0.0 1.98 7.92
Vitamin D (IU) 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 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 0.0 1.35 0.313 0.0 261.495 0.0 n/a 2305.422 5.514 0.686 n/a n/a 0.0 2574.781 10299.124
Tocopherol, beta (mg) 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Tocopherol, gamma (mg) 0.96 0.0 n/a n/a n/a 3.05 n/a 0.03 n/a n/a n/a n/a n/a 4.04 16.16
Tocopherol, delta (mg) 0.03 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.03 0.12
Vitamin C (mg) 0.0 2.5 0.6 0.1 1.5 3.2 0.0 5.3 0.2 3.5 n/a n/a 0.0 16.9 67.6
Thiamin (mg) 0.0 0.017 0.004 0.001 0.007 0.626 n/a 0.015 0.0 0.002 n/a n/a 0.0 0.672 2.688
Riboflavin (mg) 0.0 0.01 0.002 0.001 0.018 0.151 n/a 0.036 0.001 0.001 n/a n/a 0.0 0.22 0.88
Niacin (mg) 0.0 0.041 0.014 0.021 0.173 1.879 n/a 0.136 0.007 0.008 n/a n/a 0.0 2.278 9.112
Pantothenic acid (mg) 0.0 0.041 0.012 0.006 n/a 1.541 n/a 0.013 0.004 0.008 n/a n/a 0.0 1.623 6.492
Vitamin B-6 (mg) 0.0 0.041 0.024 0.004 0.049 0.389 n/a 0.038 0.001 0.004 n/a n/a 0.0 0.549 2.196
Folate (mcg) 0.0 6.413 0.059 0.307 2.107 344.88 n/a 36.666 0.395 0.991 n/a n/a 0.0 391.817 1567.268
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0
Choline (mg) 0.0 2.1 0.5 0.8 1.0 69.4 n/a 3.4 0.1 0.4 n/a n/a 0.0 77.6 310.4
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0
Tryptophan (g) n/a 0.003 0.001 0.0 n/a n/a n/a 0.008 n/a n/a n/a n/a n/a 0.013 0.052
Threonine (g) n/a 0.007 0.003 0.001 n/a n/a n/a 0.023 n/a n/a n/a n/a n/a 0.034 0.136
Isoleucine (g) n/a 0.003 0.004 0.001 n/a n/a n/a 0.028 n/a n/a n/a n/a n/a 0.037 0.148
Leucine (g) n/a 0.01 0.006 0.002 n/a n/a n/a 0.042 n/a n/a n/a n/a n/a 0.06 0.24
Lysine (g) n/a 0.014 0.005 0.002 n/a n/a n/a 0.032 n/a n/a n/a n/a n/a 0.053 0.212
Methionine (g) n/a 0.0 0.002 0.0 n/a n/a n/a 0.009 n/a n/a n/a n/a n/a 0.011 0.044
Cystine (g) n/a 0.0 0.001 0.0 n/a n/a n/a 0.008 n/a n/a n/a n/a n/a 0.009 0.036
Phenylalanine (g) n/a 0.01 0.004 0.001 n/a n/a n/a 0.025 n/a n/a n/a n/a n/a 0.04 0.16
Tyrosine (g) n/a 0.003 0.002 0.001 n/a n/a n/a 0.021 n/a n/a n/a n/a n/a 0.026 0.104
Valine (g) n/a 0.007 0.006 0.002 n/a n/a n/a 0.03 n/a n/a n/a n/a n/a 0.045 0.18
Arginine (g) n/a 0.034 0.012 0.001 n/a n/a n/a 0.03 n/a n/a n/a n/a n/a 0.077 0.308
Histidine (g) n/a 0.003 0.002 0.001 n/a n/a n/a 0.011 n/a n/a n/a n/a n/a 0.018 0.072
Alanine (g) n/a 0.007 0.003 0.001 n/a n/a n/a 0.026 n/a n/a n/a n/a n/a 0.037 0.148
Aspartic acid (g) n/a 0.03 0.01 0.006 n/a n/a n/a 0.045 n/a n/a n/a n/a n/a 0.091 0.364
Glutamic acid (g) n/a 0.088 0.016 0.004 n/a n/a n/a 0.064 n/a n/a n/a n/a n/a 0.172 0.688
Glycine (g) n/a 0.01 0.004 0.001 n/a n/a n/a 0.025 n/a n/a n/a n/a n/a 0.04 0.16
Proline (g) n/a 0.003 0.002 0.001 n/a n/a n/a 0.021 n/a n/a n/a n/a n/a 0.027 0.108
Serine (g) n/a 0.007 0.004 0.001 n/a n/a n/a 0.019 n/a n/a n/a n/a n/a 0.031 0.124
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0
Trans Fat (g) 0.014 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.014 0.056
Saturated Fat (g) 0.258 0.014 0.002 0.006 0.065 0.115 0.0 0.011 0.0 0.0 n/a n/a 0.0 0.47 1.88
Phytosterols (mg) n/a 5.063 n/a 0.419 1.65 n/a n/a 1.701 0.032 n/a n/a n/a n/a 8.864 35.456
Monounsaturated Fat (g) 2.215 0.003 0.0 0.004 0.055 0.137 n/a 0.002 0.002 0.0 n/a n/a 0.0 2.418 9.672
Polyunsaturated (g) 0.985 0.007 0.005 0.004 0.166 0.374 n/a 0.032 0.0 0.0 n/a n/a 0.0 1.574 6.296