Lentil Soup
1 serving of lentil soup contains 203 Calories. The macronutrient breakdown is 64% carbs, 13% fat, and 23% protein. This is a good source of protein (22% of your Daily Value), fiber (21% of your Daily Value), and potassium (9% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 5 minutes
- Cook Time
- 25 minutes
Ingredients
Directions
- Chop all veggies.
- Heat oil in a large pot. Add onion, garlic and carrots and cook for 2-3 minutes, until softened, stirring frequently.
- Add in the salt, pepper, and cumin. Add lentils and water, stir to combine. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, until the lentils are cooked. Add more water if needed, to thin the soup. Blend until smooth.
- Serve with lemon juice and fresh parsley.
Nutrition Facts
For 1 serving of lentil soup (318g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 203 | |
| Fats | 3g | 4% |
| Saturated fats | 0.4g | 2% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 39mg | 2% |
| Carbs | 34g | 12% |
| Net carbs | 28g | |
| Fiber | 6g | 21% |
| Sugar | 2g | |
| Protein | 12g | |
| Calcium | 34mg | 3% |
| Iron | 4mg | 46% |
| Potassium | 408mg | 9% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 371μg | |
| Beta carotene | 1025μg | |
| Caffeine | 0mg | |
| Choline | 49mg | 9% |
| Copper | 0.3mg | 39% |
| Fluoride | 1μg | |
| Folate (B9) | 239μg | 60% |
| Lycopene | 0.1μg | |
| Magnesium | 29mg | 7% |
| Manganese | 1mg | 33% |
| Niacin | 1mg | 9% |
| Pantothenic acid | 1mg | 22% |
| Phosphorus | 148mg | 21% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 7% |
| Selenium | 0.3μg | 1% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 34% |
| Vitamin A IU | 2018IU | |
| Vitamin A | 101μg | 11% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.3mg | 22% |
| Vitamin C | 8mg | 9% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 4% |
| Vitamin K | 46μg | 39% |
| Zinc | 2mg | 15% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 1g | |
| Glucose | 0.3g | |
| Fructose | 0.4g | |
| Lactose | 0g | |
| Maltose | 0.2g | |
| Galactose | 0g | |
| Starch | 24g | |
| Fats | ||
| Saturated fats | 0.4g | 2% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 0.5g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 0.4g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 1g | |
