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).
2 large yeliow onions, chopped
1 cup French green (Le Puy) or brown lentils
1 medium Yukon Gold potato, scrubbed (or other potato)
12 cups gently packed spinach (about 10 ounces)
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
8 servings in recipe 		olive oil
3.38g 		salt
2.06g 		water
62.9g 		chard
44.16g 		onions
7.2g 		broth
146.88g 		broccoli
13.88g 		cumin
0.75g 		coriander
0.11g 		cilantro
1.7g 		mint
0.58g 		jalapeno pepper
0.81g 		pepper
0.0g 		lemon juice
1.91g 		feta cheese
3.57g 		Total Per Serving Total for Recipe
Protein (g) 0.0 0.0 0.0 0.79 0.13 0.0 0.39 0.13 0.01 0.04 0.02 0.01 n/a 0.01 0.51 2.05 16.4
Total Fat (g) 3.38 0.0 0.0 0.09 0.01 0.0 0.05 0.17 0.02 0.01 0.0 0.0 n/a 0.0 0.76 4.49 35.92
Carbohydrates (g) 0.0 0.0 0.0 1.65 0.53 1.88 0.92 0.33 0.06 0.06 0.05 0.05 n/a 0.16 0.15 5.84 46.72
Ash (g) 0.0 2.06 0.06 0.71 0.06 1.65 0.12 0.06 0.01 0.02 0.01 0.0 n/a 0.0 0.19 4.95 39.6
Calories (kcal) 29.835 0.0 0.0 8.39 2.304 7.344 4.718 2.813 0.335 0.391 0.257 0.242 n/a 0.477 9.428 66.533 532.264
Starch (g) 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 0.0 0.0
Sucrose (g) n/a n/a n/a n/a n/a n/a 0.01 n/a n/a n/a n/a n/a n/a n/a n/a 0.01 0.08
Glucose (dextrose) (g) n/a n/a n/a n/a n/a n/a 0.07 n/a n/a n/a n/a n/a n/a n/a n/a 0.07 0.56
Fructose (g) n/a n/a n/a n/a n/a n/a 0.09 n/a n/a n/a n/a n/a n/a n/a n/a 0.09 0.72
Lactose (g) n/a n/a n/a n/a n/a n/a 0.03 n/a n/a n/a n/a n/a n/a n/a n/a 0.03 0.24
Maltose (g) n/a n/a n/a n/a n/a n/a 0.03 n/a n/a n/a n/a n/a n/a n/a n/a 0.03 0.24
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0
Water (g) 0.0 0.0 62.84 40.92 6.47 143.35 12.39 0.06 0.01 1.57 0.5 0.74 n/a 1.73 1.97 272.55 2180.4
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0
Sugars (g) 0.0 0.0 0.0 0.49 0.17 1.25 0.24 0.02 n/a 0.01 n/a 0.03 n/a 0.05 0.15 2.39 19.12
Galactose (g) 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 0.0 0.0
Dietary Fiber (g) 0.0 0.0 0.0 0.7 0.2 0.0 0.4 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 1.5 12.0
Calcium (mg) 0.034 0.495 1.887 22.522 5.184 0.0 6.522 6.983 0.798 1.139 1.163 0.081 n/a 0.133 17.606 64.546 516.368
Iron (mg) 0.02 0.01 0.0 0.79 0.11 0.0 0.1 0.5 0.02 0.03 0.07 0.01 n/a 0.0 0.02 1.67 13.36
Magnesium (mg) 0.0 0.021 0.629 35.77 1.44 n/a 2.914 2.745 0.371 0.442 0.368 0.153 n/a 0.114 0.679 45.646 365.168
Phosphorus (mg) 0.0 0.0 0.0 20.314 2.664 n/a 9.159 3.743 0.46 0.816 0.351 0.25 n/a 0.114 12.035 49.905 399.24
Potassium (mg) 0.034 0.165 0.0 167.366 19.872 n/a 43.853 13.41 1.425 8.857 2.676 1.731 n/a 2.364 2.214 263.967 2111.736
Sodium (mg) 0.068 799.384 2.516 94.061 1.152 587.5 4.58 1.26 0.039 0.782 0.175 0.008 n/a 0.019 39.855 1531.399 12251.192
Zinc (mg) 0.0 0.0 0.01 0.16 0.03 n/a 0.06 0.04 0.01 0.01 0.01 0.0 n/a 0.0 0.1 0.41 3.28
Copper (mg) 0.0 0.001 0.006 0.079 0.006 n/a 0.007 0.007 0.001 0.004 0.001 0.001 n/a 0.001 0.001 0.115 0.92
Manganese (mg) 0.0 0.002 0.0 0.163 0.012 n/a 0.029 0.025 0.002 0.007 0.007 0.002 n/a 0.0 0.001 0.25 2.0
Selenium (mcg) 0.0 0.0 0.0 0.4 0.0 n/a 0.3 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.5 1.4 11.2
Vitamin A, IU (IU) 0.0 0.0 0.0 2700.826 71.784 312.844 86.457 9.525 0.0 114.716 23.685 6.432 n/a 0.381 15.071 3341.721 26733.768
Retinol (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 n/a 0.0 4.464 4.464 35.712
Vitamin A, RAE (mcg_RAE) 0.0 0.0 0.0 135.13 3.6 n/a 4.302 0.48 0.0 5.729 1.186 0.322 n/a 0.019 4.464 155.232 1241.856
Beta Carotene (mcg) 0.0 0.0 0.0 1610.515 43.056 n/a 50.098 5.715 n/a 66.81 n/a 3.663 n/a 0.057 0.107 1780.021 14240.168
Vitamin E (mg) 0.48 0.0 0.0 0.83 0.04 n/a 0.11 0.02 n/a 0.04 n/a 0.0 n/a 0.0 0.01 1.55 12.4
Vitamin D (IU) 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
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 0.0 0.0 0.0 4857.6 81.864 n/a 194.701 3.36 n/a 14.705 n/a 3.961 n/a 0.172 0.0 5156.362 41250.896
Tocopherol, beta (mg) 0.0 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 0.01 0.08
Tocopherol, gamma (mg) 0.03 n/a n/a n/a n/a n/a 0.02 n/a n/a n/a n/a n/a n/a n/a n/a 0.05 0.4
Tocopherol, delta (mg) 0.0 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 0.0 0.0
Vitamin C (mg) 0.0 0.0 0.0 13.2 1.4 0.0 12.4 0.1 0.0 0.5 0.1 0.4 n/a 0.9 0.0 28.8 230.4
Thiamin (mg) 0.0 0.0 0.0 0.018 0.004 n/a 0.01 0.005 0.0 0.001 0.0 0.001 n/a 0.001 0.005 0.045 0.36
Riboflavin (mg) 0.0 0.0 0.0 0.04 0.006 n/a 0.017 0.002 0.0 0.003 0.001 0.0 n/a 0.0 0.03 0.099 0.792
Niacin (mg) 0.0 0.0 0.0 0.177 0.038 n/a 0.089 0.034 0.002 0.019 0.006 0.009 n/a 0.002 0.035 0.411 3.288
Pantothenic acid (mg) 0.0 0.0 0.0 0.075 0.006 n/a 0.079 n/a n/a 0.01 0.001 0.002 n/a 0.002 0.035 0.209 1.672
Vitamin B-6 (mg) 0.0 0.0 0.0 0.044 0.004 n/a 0.025 0.003 n/a 0.003 0.001 0.004 n/a 0.001 0.015 0.1 0.8
Folate (mcg) 0.0 0.0 0.0 6.182 4.608 n/a 8.743 0.075 0.0 1.054 0.613 0.378 n/a 0.248 1.143 23.045 184.36
Vitamin B-12 (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 n/a 0.0 0.06 0.06 0.48
Choline (mg) 0.0 0.0 0.0 7.9 0.4 n/a 2.6 0.2 n/a 0.2 n/a 0.1 n/a 0.1 0.5 12.1 96.8
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 n/a 0.0 0.0 0.0 0.0
Tryptophan (g) 0.0 0.0 n/a 0.009 0.001 n/a 0.004 n/a n/a n/a 0.0 0.0 n/a n/a 0.007 0.022 0.176
Threonine (g) 0.0 0.0 n/a 0.035 0.005 n/a 0.012 n/a n/a n/a 0.001 0.0 n/a n/a 0.023 0.077 0.616
Isoleucine (g) 0.0 0.0 n/a 0.066 0.006 n/a 0.011 n/a n/a n/a 0.001 0.0 n/a n/a 0.029 0.113 0.904
Leucine (g) 0.0 0.0 n/a 0.057 0.008 n/a 0.018 n/a n/a n/a 0.001 0.001 n/a n/a 0.05 0.135 1.08
Lysine (g) 0.0 0.0 n/a 0.044 0.006 n/a 0.019 n/a n/a n/a 0.001 0.0 n/a n/a 0.044 0.115 0.92
Methionine (g) 0.0 0.0 n/a 0.009 0.001 n/a 0.006 n/a n/a n/a 0.0 0.0 n/a n/a 0.013 0.029 0.232
Cystine (g) 0.0 0.0 n/a n/a n/a n/a 0.004 n/a n/a n/a 0.0 0.0 n/a n/a 0.003 0.007 0.056
Phenylalanine (g) 0.0 0.0 n/a 0.049 0.004 n/a 0.017 n/a n/a n/a 0.001 0.0 n/a n/a 0.024 0.095 0.76
Tyrosine (g) 0.0 0.0 n/a n/a 0.004 n/a 0.007 n/a n/a n/a 0.001 0.0 n/a n/a 0.024 0.035 0.28
Valine (g) 0.0 0.0 n/a 0.049 0.006 n/a 0.018 n/a n/a n/a 0.001 0.0 n/a n/a 0.038 0.112 0.896
Arginine (g) 0.0 0.0 n/a 0.053 0.009 n/a 0.026 n/a n/a n/a 0.001 0.0 n/a n/a 0.017 0.107 0.856
Histidine (g) 0.0 0.0 n/a 0.018 0.002 n/a 0.008 n/a n/a n/a 0.0 0.0 n/a n/a 0.014 0.043 0.344
Alanine (g) 0.0 0.0 n/a n/a 0.006 n/a 0.014 n/a n/a n/a 0.001 0.0 n/a n/a 0.023 0.044 0.352
Aspartic acid (g) 0.0 0.0 n/a n/a 0.012 n/a 0.046 n/a n/a n/a 0.002 0.002 n/a n/a 0.028 0.09 0.72
Glutamic acid (g) 0.0 0.0 n/a n/a 0.027 n/a 0.075 n/a n/a n/a 0.002 0.001 n/a n/a 0.086 0.192 1.536
Glycine (g) 0.0 0.0 n/a n/a 0.006 n/a 0.012 n/a n/a n/a 0.001 0.0 n/a n/a 0.004 0.024 0.192
Proline (g) 0.0 0.0 n/a n/a 0.009 n/a 0.015 n/a n/a n/a 0.001 0.0 n/a n/a 0.049 0.074 0.592
Serine (g) 0.0 0.0 n/a n/a 0.006 n/a 0.017 n/a n/a n/a 0.001 0.0 n/a n/a 0.042 0.065 0.52
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 3.178 3.178 25.424
Trans Fat (g) 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 0.0
Saturated Fat (g) 0.466 0.0 0.0 0.013 0.002 0.0 0.006 0.012 0.001 0.0 0.001 0.0 n/a 0.0 0.534 1.035 8.28
Phytosterols (mg) 7.459 0.0 n/a n/a n/a n/a n/a 0.51 0.052 0.085 0.058 n/a n/a n/a n/a 8.164 65.312
Monounsaturated Fat (g) 2.462 0.0 0.0 0.018 0.002 n/a 0.001 0.105 0.015 0.005 0.0 0.0 n/a 0.0 0.165 2.774 22.192
Polyunsaturated (g) 0.355 0.0 0.0 0.031 0.005 n/a 0.006 0.025 0.002 0.001 0.002 0.003 n/a 0.0 0.021 0.45 3.6