⏱ 52 min totalAfghan Red Lentil Soup
Per 1 serving · 741 g · 14 ingredients
of a 2,000 cal day
- Protein28g21% of calories
- Carbs88g67% of calories
- Fat6.9g12% of calories
- ✓ 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).
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.
½ medium Onion
1 large Carrots
½ stalks, large (11 inches long) Celery
1 clove Garlic
½ fruit without seeds Lemon
1 tbsp Spearmint
1 tsp Olive oil
½ tsp, ground Cumin seed
¾ cup Tomatoes
½ tsp Spearmint
½ cup Lentils- 🥄1 cup Water
- 🥄½ dash Salt
½ dash Black pepper
Directions
- 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
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
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
Add the canned tomatoes and dried mint. Break up the tomatoes with a spoon or masher and bring to a gentle simmer.
- 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
Stir in the sliced fresh mint and the juice from half the lemon. Simmer 1 minute to meld.
- 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
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
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 661 μg | 73% |
| Vitamin C | 80 mg | 88% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 32 μg | 26% |
| Thiamine | 2 mg | 161% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 5 mg | 31% |
| Vitamin B6 | 1 mg | 80% |
| Folate (B9) | 517 μg | 129% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 3 mg | 56% |
| Choline | 117 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 210 mg | 21% |
| Iron | 10 mg | 125% |
| Potassium | 1,536 mg | 33% |
| Magnesium | 99 mg | 23% |
| Phosphorus | 373 mg | 53% |
| Zinc | 4 mg | 35% |
| Copper | 1 mg | 107% |
| Manganese | 2 mg | 81% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2,503 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 6,527 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 13 μg | — |
| Fructose | 4 g | — |
| Galactose | 0.1 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 4,567 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 49 g | — |
| Sucrose | 5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 487 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 93minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming 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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