Detailed Nutrition Facts: Fragrant Red Lentils with basmati rice and broccoli romanesco

(0g)
Basmati Rice
3 tablespoons (42.9g)
butter, oil, or ghee
1 small (70g)
onion, finely chopped
3 teaspoons (6g)
finely chopped fresh ginger
1 large (14g)
(or 2 medium) jalapeno chiles, seeded and diced
2 cups (384g)
split red lentils (rinsed in several changes of water)
1 1/2 teaspoons (3.4g)
ground turmeric
1/4 teaspoon (0.4g)
cayenne
1 leaf (5.7g)
bay
(0g)
sea salt
1 can (425.3g)
coconut milk
1/3 cup (5.3g)
finely chopped cilantro (plus sprigs for garnish)
1 head (100g)
broccoli Romanesco or cauliflower (cut into bite-sized pieces)
1 teaspoon (2.1g)
mustard seed
1/4 cup (61.3g)
yogurt
Total1 serving
Ash (g) n/a0.90.200.110.30.200.2n/a4.10.10.90.10.417.64.4
Calcium (mg) n/a10.316.111.72156.20.747.3n/a76.63.6475.674.1505.1126.3
Calories (kcal) n/a307.6284.84.11355.5121.417.7n/a837.81.23410.737.42652.2663.1
Carbohydrates (g) n/a06.51.10.9230.72.20.24.3n/a120.26.60.62.9268.267
Carotene, alpha (mcg) n/a0009.40000n/a01.9250036.39.1
Carotene, beta (mcg) n/a67.80.7078.588.3096.40n/a0209.63610.43.1905.8226.4
Cholesterol (mg) n/a92.20000000n/a00008100.225.1
Choline (mg) n/a8.14.31.71.1370.21.70.20n/a36.10.718.72.69.3454.6113.7
Copper (mg) n/a00002000n/a0.900003.10.8
Cryptoxanthin, beta (mcg) n/a00014.70027.60n/a010.810054.113.5
Dietary Fiber (g) n/a01.20.10.4117.10.70.11.5n/a00.12.60.30124.231
Folate (mcg) n/a1.313.30.73.81839.41.30.510.2n/a59.53.3633.44.32003.9501
Folic acid (mcg) n/a00000000n/a0000000
Iron (mg) n/a00.100291.402.4n/a140.10.70.2048.112
Lycopene (mcg) n/a00000000n/a0000000
Lutein + Zeaxanthin (mcg) n/a02.80120.50058.10n/a046.1140311.901642.4410.6
Magnesium (mg) n/a0.972.62.1468.56.60.76.8n/a195.61.4217.87.4728.2182
Manganese (mg) n/a00.1005.10.300.5n/a3.300.20.109.52.4
Monounsaturated Fat (g) n/a90000.70.100.1n/a3.9000.50.514.83.7
Niacin (mg) n/a00.100.2100.200.1n/a2.70.10.60.1014.23.6
Pantothenic acid (mg) n/a00.1008.2000n/a0.700.600.29.92.5
Phosphorus (mg) n/a10.320.323.61731.89.11.36.4n/a408.32.66617.458.22337.3584.3
Polyunsaturated Fat (g) n/a1.300020.100.1n/a1000.20.14.91.2
Potassium (mg) n/a10.3102.224.934.73667.285.88.930n/a935.627.831615.594.95353.81338.4
Protein (g) n/a0.40.80.10.199.10.30.10.4n/a8.60.12.80.52.1115.428.8
Retinol (mcg) n/a287.90000000n/a000016.5304.476.1
Riboflavin (mg) n/a00000.8000n/a000.100.11.10.3
Saturated Fat (g) n/a220000.60.100.1n/a80.40001.3104.726.2
Selenium (mcg) n/a0.40.400.131.90.200.2n/a002.54.41.341.410.3
Sodium (mg) n/a306.32.80.80.4231.30.11.3n/a55.32.5330.328.2455.3113.8
Sugar (g) n/a030.10.67.80.100n/a001.70.12.916.44.1
Thiamin (mg) n/a00003.4000n/a0.100.1003.60.9
Total Fat (g) n/a34.80.100.14.10.30.10.5n/a90.700.40.82133.833.4
Vitamin A (IU) n/a1072.11.40150.9149.80183.6350.7n/a0359.96230.760.62952.7738.2
Vitamin B-6 (mg) n/a00.100.12.10.100.1n/a0.100.2002.70.7
Vitamin B-12 (mcg) n/a0.10000000n/a00000.20.30.1
Vitamin C (mg) n/a05.20.316.616.90.90.32.6n/a4.31.489.20.10.3138.234.5
Vitamin D (mcg) n/a0.60000000n/a00000.10.70.2
Vitamin E (mg) n/a1000.51.90.10.10n/a00.10.80.104.71.2
Vitamin K (mcg) n/a30.302.619.20.50.40n/a016.5101.60.10.1144.336.1
Water (g) n/a6.862.44.712.839.90.400.3n/a309.94.989.30.153.8585.5146.4
Zinc (mg) n/a00.10018.40.100.2n/a2.400.40.10.422.25.6

Note: Totals do not include optional ingredients.