{
  "status": "verified-estimate",
  "perServing": {
    "calories": 455,
    "protein": 24.2,
    "carbs": 60.8,
    "fat": 14.8,
    "sugar": 12.8
  },
  "servings": 4,
  "servingBasis": "1/4 of the complete recipe; finished serving weight not measured",
  "ingredientSnapshot": [
    "240 g dried green or brown lentils, rinsed and picked over",
    "1 litre water, plus more if needed to keep the lentils covered",
    "600 g carrots, peeled and cut diagonally into 4 cm pieces, halved lengthwise if thicker than 1.5 cm",
    "160 g red onion, cut into 1.5 cm wedges",
    "30 g olive oil, divided",
    "3 g ground cumin",
    "2 g smoked paprika, divided",
    "4 g fine salt, divided",
    "0.5 g ground black pepper",
    "240 g plain Greek yogurt",
    "30 ml lemon juice, divided",
    "4 g garlic, finely grated",
    "24 g unsalted pumpkin seeds",
    "8 g flat-leaf parsley, chopped"
  ],
  "method": "Ingredient-sum estimate using USDA with documented primary-source supplements; complete recipe divided by stated servings",
  "sources": [
    "https://fdc.nal.usda.gov/food-details/167747/nutrients",
    "https://fdc.nal.usda.gov/food-details/169230/nutrients",
    "https://fdc.nal.usda.gov/food-details/170000/nutrients",
    "https://fdc.nal.usda.gov/food-details/170393/nutrients",
    "https://fdc.nal.usda.gov/food-details/170416/nutrients",
    "https://fdc.nal.usda.gov/food-details/170556/nutrients",
    "https://fdc.nal.usda.gov/food-details/170923/nutrients",
    "https://fdc.nal.usda.gov/food-details/170931/nutrients",
    "https://fdc.nal.usda.gov/food-details/171304/nutrients",
    "https://fdc.nal.usda.gov/food-details/171329/nutrients",
    "https://fdc.nal.usda.gov/food-details/171413/nutrients",
    "https://fdc.nal.usda.gov/food-details/172420/nutrients",
    "https://fdc.nal.usda.gov/food-details/173468/nutrients",
    "https://fdc.nal.usda.gov/food-details/174158/nutrients",
    "https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_csv_2018-04.zip"
  ],
  "notes": [
    "Estimated from listed ingredient amounts and USDA nutrient profiles, divided by the stated number of servings. Not laboratory analysis or kitchen testing.",
    "The ingredient-sum method uses raw or cooked food profiles matching the ingredient state. Moisture gain/loss does not change the stated serving count. No general cooking/fermentation nutrient-retention factors are applied.",
    "Unless a discard/absorption blocker is listed, all measured pan fats and sauces are assumed consumed. Actual amounts left in pans, on utensils or during cooking can reduce intake. Optional additions are excluded when noted.",
    "Calories are kcal. Protein, total carbohydrate, total fat and total sugar are grams. Total carbohydrate includes fiber; these are not net carbs. No %DV or FDA-compliance claim.",
    "Null means unavailable, never zero. Sodium and fiber are omitted because retention, brands, rinsing and missing source rows make them less reliable here.",
    "Dry lentil input uses raw nutrient profile. Boiling losses in drained water are not modeled."
  ],
  "ingredients": [
    {
      "sourceIndex": 0,
      "sourceText": "240 g dried green or brown lentils, rinsed and picked over",
      "components": [
        {
          "ingredientKey": "lentils",
          "fdc_id": "172420",
          "foodDescription": "Lentils, raw",
          "foodState": "Lentils, raw",
          "quantity": 240,
          "unit": "g",
          "notes": [
            "Generic raw lentils represent stated dried green, brown or red lentils; cultivar differences remain."
          ],
          "grams": 240,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 352,
            "protein": 24.63,
            "carbs": 63.35,
            "fat": 1.06,
            "sugar": 2.03
          },
          "contribution": {
            "calories": 844.8,
            "protein": 59.111999999999995,
            "carbs": 152.04,
            "fat": 2.544,
            "sugar": 4.871999999999999
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 1,
      "sourceText": "1 litre water, plus more if needed to keep the lentils covered",
      "components": [
        {
          "ingredientKey": "water",
          "fdc_id": "174158",
          "foodDescription": "Water, bottled, generic",
          "foodState": "Water, bottled, generic",
          "quantity": 1,
          "unit": "l",
          "notes": [],
          "grams": 1001.7404225420989,
          "conversion": {
            "type": "USDA-food-portion",
            "portionRow": {
              "id": "93846",
              "fdc_id": "174158",
              "seq_num": "2",
              "amount": "1",
              "measure_unit_id": "9999",
              "portion_description": "",
              "modifier": "cup",
              "gram_weight": "237",
              "data_points": "2",
              "footnote": "",
              "min_year_acquired": ""
            },
            "scaling": "1.0 l; 16 tbsp = 48 tsp = 1 US customary cup; 1 cup = 236.5882365 ml when converting metric liquid volume.",
            "weightAssumption": "USDA household weight for the specified food and form."
          },
          "per100g": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "contribution": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 2,
      "sourceText": "600 g carrots, peeled and cut diagonally into 4 cm pieces, halved lengthwise if thicker than 1.5 cm",
      "components": [
        {
          "ingredientKey": "carrot",
          "fdc_id": "170393",
          "foodDescription": "Carrots, raw",
          "foodState": "Carrots, raw",
          "quantity": 600,
          "unit": "g",
          "notes": [],
          "grams": 600,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 41,
            "protein": 0.93,
            "carbs": 9.58,
            "fat": 0.24,
            "sugar": 4.74
          },
          "contribution": {
            "calories": 246,
            "protein": 5.58,
            "carbs": 57.48,
            "fat": 1.44,
            "sugar": 28.44
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 3,
      "sourceText": "160 g red onion, cut into 1.5 cm wedges",
      "components": [
        {
          "ingredientKey": "onion",
          "fdc_id": "170000",
          "foodDescription": "Onions, raw",
          "foodState": "Onions, raw",
          "quantity": 160,
          "unit": "g",
          "notes": [
            "Raw onion profile represents red, yellow or white onion."
          ],
          "grams": 160,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 40,
            "protein": 1.1,
            "carbs": 9.34,
            "fat": 0.1,
            "sugar": 4.24
          },
          "contribution": {
            "calories": 64,
            "protein": 1.76,
            "carbs": 14.944,
            "fat": 0.16,
            "sugar": 6.784000000000001
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 4,
      "sourceText": "30 g olive oil, divided",
      "components": [
        {
          "ingredientKey": "olive_oil",
          "fdc_id": "171413",
          "foodDescription": "Oil, olive, salad or cooking",
          "foodState": "Oil, olive, salad or cooking",
          "quantity": 30,
          "unit": "g",
          "notes": [],
          "grams": 30,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 884,
            "protein": 0,
            "carbs": 0,
            "fat": 100,
            "sugar": 0
          },
          "contribution": {
            "calories": 265.2,
            "protein": 0,
            "carbs": 0,
            "fat": 30,
            "sugar": 0
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 5,
      "sourceText": "3 g ground cumin",
      "components": [
        {
          "ingredientKey": "cumin",
          "fdc_id": "170923",
          "foodDescription": "Spices, cumin seed",
          "foodState": "Spices, cumin seed",
          "quantity": 3,
          "unit": "g",
          "notes": [],
          "grams": 3,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 375,
            "protein": 17.81,
            "carbs": 44.24,
            "fat": 22.27,
            "sugar": 2.25
          },
          "contribution": {
            "calories": 11.25,
            "protein": 0.5342999999999999,
            "carbs": 1.3272,
            "fat": 0.6681,
            "sugar": 0.0675
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 6,
      "sourceText": "2 g smoked paprika, divided",
      "components": [
        {
          "ingredientKey": "paprika",
          "fdc_id": "171329",
          "foodDescription": "Spices, paprika",
          "foodState": "Spices, paprika",
          "quantity": 2,
          "unit": "g",
          "notes": [
            "Smoked/sweet paprika modeled with generic paprika."
          ],
          "grams": 2,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 282,
            "protein": 14.14,
            "carbs": 53.99,
            "fat": 12.89,
            "sugar": 10.34
          },
          "contribution": {
            "calories": 5.64,
            "protein": 0.2828,
            "carbs": 1.0798,
            "fat": 0.25780000000000003,
            "sugar": 0.20679999999999998
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 7,
      "sourceText": "4 g fine salt, divided",
      "components": [
        {
          "ingredientKey": "salt",
          "fdc_id": "173468",
          "foodDescription": "Salt, table",
          "foodState": "Salt, table",
          "quantity": 4,
          "unit": "g",
          "notes": [
            "Salt has zero calories/protein/carbs/fat/sugar in USDA; sodium is not included."
          ],
          "grams": 4,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "contribution": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 8,
      "sourceText": "0.5 g ground black pepper",
      "components": [
        {
          "ingredientKey": "black_pepper",
          "fdc_id": "170931",
          "foodDescription": "Spices, pepper, black",
          "foodState": "Spices, pepper, black",
          "quantity": 0.5,
          "unit": "g",
          "notes": [],
          "grams": 0.5,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 251,
            "protein": 10.39,
            "carbs": 63.95,
            "fat": 3.26,
            "sugar": 0.64
          },
          "contribution": {
            "calories": 1.255,
            "protein": 0.05195,
            "carbs": 0.31975000000000003,
            "fat": 0.0163,
            "sugar": 0.0032
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 9,
      "sourceText": "240 g plain Greek yogurt",
      "components": [
        {
          "ingredientKey": "greek_yogurt",
          "fdc_id": "171304",
          "foodDescription": "Yogurt, Greek, plain, whole milk",
          "foodState": "Yogurt, Greek, plain, whole milk",
          "quantity": 240,
          "unit": "g",
          "notes": [
            "Unspecified plain Greek yogurt modeled as whole-milk Greek yogurt."
          ],
          "grams": 240,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 97,
            "protein": 9,
            "carbs": 3.98,
            "fat": 5,
            "sugar": 4
          },
          "contribution": {
            "calories": 232.8,
            "protein": 21.6,
            "carbs": 9.552,
            "fat": 12,
            "sugar": 9.6
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 10,
      "sourceText": "30 ml lemon juice, divided",
      "components": [
        {
          "ingredientKey": "lemon_juice",
          "fdc_id": "167747",
          "foodDescription": "Lemon juice, raw",
          "foodState": "Lemon juice, raw",
          "quantity": 30,
          "unit": "ml",
          "notes": [],
          "grams": 30.939830772186347,
          "conversion": {
            "type": "USDA-food-portion",
            "portionRow": {
              "id": "81887",
              "fdc_id": "167747",
              "seq_num": "1",
              "amount": "1",
              "measure_unit_id": "9999",
              "portion_description": "",
              "modifier": "cup",
              "gram_weight": "244",
              "data_points": "",
              "footnote": "",
              "min_year_acquired": ""
            },
            "scaling": "30.0 ml; 16 tbsp = 48 tsp = 1 US customary cup; 1 cup = 236.5882365 ml when converting metric liquid volume.",
            "weightAssumption": "USDA household weight for the specified food and form."
          },
          "per100g": {
            "calories": 22,
            "protein": 0.35,
            "carbs": 6.9,
            "fat": 0.24,
            "sugar": 2.52
          },
          "contribution": {
            "calories": 6.806762769880996,
            "protein": 0.10828940770265222,
            "carbs": 2.134848323280858,
            "fat": 0.07425559385324723,
            "sugar": 0.779683735459096
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 11,
      "sourceText": "4 g garlic, finely grated",
      "components": [
        {
          "ingredientKey": "garlic",
          "fdc_id": "169230",
          "foodDescription": "Garlic, raw",
          "foodState": "Garlic, raw",
          "quantity": 4,
          "unit": "g",
          "notes": [],
          "grams": 4,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 149,
            "protein": 6.36,
            "carbs": 33.06,
            "fat": 0.5,
            "sugar": 1
          },
          "contribution": {
            "calories": 5.96,
            "protein": 0.2544,
            "carbs": 1.3224,
            "fat": 0.02,
            "sugar": 0.04
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 12,
      "sourceText": "24 g unsalted pumpkin seeds",
      "components": [
        {
          "ingredientKey": "pepitas",
          "fdc_id": "170556",
          "foodDescription": "Seeds, pumpkin and squash seed kernels, dried",
          "foodState": "Seeds, pumpkin and squash seed kernels, dried",
          "quantity": 24,
          "unit": "g",
          "notes": [],
          "grams": 24,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 559,
            "protein": 30.23,
            "carbs": 10.71,
            "fat": 49.05,
            "sugar": 1.4
          },
          "contribution": {
            "calories": 134.16,
            "protein": 7.255199999999999,
            "carbs": 2.5704000000000002,
            "fat": 11.771999999999998,
            "sugar": 0.33599999999999997
          },
          "status": "mapped"
        }
      ]
    },
    {
      "sourceIndex": 13,
      "sourceText": "8 g flat-leaf parsley, chopped",
      "components": [
        {
          "ingredientKey": "parsley",
          "fdc_id": "170416",
          "foodDescription": "Parsley, fresh",
          "foodState": "Parsley, fresh",
          "quantity": 8,
          "unit": "g",
          "notes": [],
          "grams": 8,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical ingredient mass; exact avoirdupois ounce/pound conversion where needed."
          },
          "per100g": {
            "calories": 36,
            "protein": 2.97,
            "carbs": 6.33,
            "fat": 0.79,
            "sugar": 0.85
          },
          "contribution": {
            "calories": 2.88,
            "protein": 0.2376,
            "carbs": 0.5064,
            "fat": 0.0632,
            "sugar": 0.068
          },
          "status": "mapped"
        }
      ]
    }
  ],
  "missingNutrients": {},
  "perNutrientStatus": {
    "calories": "verified-estimate",
    "protein": "verified-estimate",
    "carbs": "verified-estimate",
    "fat": "verified-estimate",
    "sugar": "verified-estimate"
  },
  "unroundedPerServing": {
    "calories": 455.18794069247036,
    "protein": 24.194134851925668,
    "carbs": 60.81919958082021,
    "fat": 14.753913898463313,
    "sugar": 12.799295933864773
  },
  "reviewedAt": "2026-10-06",
  "inputSha256": "33ec6ac43bdd57b226a29eafc5dc72d4cbf4b77550613b3210f0e901df11ec47"
}