Afghan Red Lentil Soup⏱ 52 min total

Afghan Red Lentil Soup

Per 1 serving · 741 g · 14 ingredients

Calories
487
24%
of a 2,000 cal day
  • Protein
    28g
    21% of calories
  • Carbs
    88g
    67% of calories
  • Fat
    6.9g
    12% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Afghan Red Lentil Soup (741 g) has 487 calories, with 28 g of protein, 88 g of carbohydrates and 6.9 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (56% DV), dietary fiber (73% DV) and Vitamin A (73% DV).

Per 100 g
66cal
low energy density
Protein per 100 cal
5.7g
Net carbs
68g
carbs minus fiber
Fiber
20g
13 g sugar

High in

20%+ of the daily value

  • Protein56%
  • Dietary fiber73%
  • Vitamin A73%
  • Vitamin C88%
  • Vitamin K26%
  • Thiamine161%

Good source of

10–19% of the daily value

  • Vitamin E18%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 37 min
  1. 1

    Prep the produce: halve, peel, and dice the onion; peel and finely dice the carrots; finely chop the celery; and mince the garlic.

  2. 2

    Zest the lemon, then halve it. Cut one half into wedges for serving. Thinly slice the fresh mint, reserving a few leaves for garnish.

  3. 3

    Warm the olive oil in a large pot over medium-high heat. Add the onion, garlic, celery, and carrots; cook, stirring, until softened, 4–5 minutes. Stir in the cumin and cook until fragrant, about 30 seconds. Season lightly with salt and pepper.

  4. 4

    Add the canned tomatoes and dried mint. Break up the tomatoes with a spoon or masher and bring to a gentle simmer.

  5. 5

    Rinse and drain the red lentils. Add them to the pot with the water. Bring to a boil, then reduce to a steady simmer and cook, stirring occasionally, until the lentils are tender and the soup is slightly thickened, 25–30 minutes. Adjust seasoning with salt and pepper.

  6. 6

    Stir in the sliced fresh mint and the juice from half the lemon. Simmer 1 minute to meld.

  7. 7

    For a creamier texture, blend part or all of the soup with an immersion blender, or transfer carefully to a stand blender in batches.

  8. 8

    Ladle into bowls and garnish with lemon zest, reserved mint leaves, and lemon wedges for squeezing at the table.

Vitamins & minerals

Amounts for 1 serving (741 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A661 μg
73%
Vitamin C80 mg
88%
Vitamin D0 μg
0%
Vitamin E3 mg
18%
Vitamin K32 μg
26%
Thiamine2 mg
161%
Riboflavin (B2)0.4 mg
28%
Niacin5 mg
31%
Vitamin B61 mg
80%
Folate (B9)517 μg
129%
Vitamin B120 μg
0%
Pantothenic acid3 mg
56%
Choline117 mg
21%

Minerals

NutrientAmount% Daily Value
Calcium210 mg
21%
Iron10 mg
125%
Potassium1,536 mg
33%
Magnesium99 mg
23%
Phosphorus373 mg
53%
Zinc4 mg
35%
Copper1 mg
107%
Manganese2 mg
81%
Selenium2 μg
4%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene2,503 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene6,527 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride13 μg—
Fructose4 g—
Galactose0.1 g—
Glucose4 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene4,567 μg—
Lysine2 g—
Maltose0.3 g—
Methionine0.2 g—
Monounsaturated fats4 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch49 g—
Sucrose5 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 487 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 93min
    Walking (3.5 mph)
  • 59min
    Cycling (moderate)
  • 41min
    Running (6 mph)
  • 69min
    Swimming laps

Common questions

How many calories are in Afghan Red Lentil Soup?

One serving of Afghan Red Lentil Soup (1 serving) has 487 calories, which works out to 66 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Afghan Red Lentil Soup high in protein?

It provides a solid 28 g of protein per serving (56% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Afghan Red Lentil Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 68 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Afghan Red Lentil Soup?

375 mg per serving.

How much sugar is in Afghan Red Lentil Soup?

13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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