⏱ 105 min totalBarley Lentil Soup
Per 1 serving · 818 g · 17 ingredients
of a 2,000 cal day
- Protein14g15% of calories
- Carbs59g64% of calories
- Fat8.8g21% of calories
- ✓ Cholesterol free
At a glance
One serving of Barley Lentil Soup (818 g) has 347 calories, with 14 g of protein, 59 g of carbohydrates and 8.8 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (28% DV), dietary fiber (63% DV) and Vitamin A (48% DV). Keep an eye on sodium, which provides 54% of the daily value.
High in
20%+ of the daily value
- Protein28%
- Dietary fiber63%
- Vitamin A48%
- Vitamin C117%
- Vitamin E28%
- Vitamin K273%
Good source of
10–19% of the daily value
- Choline12%
Watch
20%+ of the daily value
- Sodium54%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
¼ medium Onion
¾ strip Celery
¼ large Carrots
¹⁄₁₆ bulb Fennel bulb
1 cloves, minced Garlic
½ leaf Bay leaf
1 tbsp Parsley
⅛ tsp Paprika- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
- 🥄⁵⁄₁₆ tsp Salt
1 ¾ cup Tomatoes- 🥄1 cup Water
⅛ cup Lentils
⅛ cup Barley
½ cup, chopped Kale
¼ dash Black pepper
Directions
- 1
Warm the olive oil in a large heavy pot over medium heat until shimmering.
- 2
Add the diced onion, celery, carrot, and fennel. Cook over low to medium-low heat, stirring occasionally, until the vegetables are soft but not browned, about 12–15 minutes.
- 3
Stir in the garlic, bay leaves, and half of the parsley and cook until fragrant, about 1–2 minutes.
- 4
Season with paprika, red pepper flakes, and salt.
- 5
Roughly chop the canned tomatoes, then add them with half of the water. Bring to a gentle simmer, cover, and cook until the tomatoes break down, 30–45 minutes.
- 6
Add the remaining water along with the rinsed lentils and barley. Return to a simmer, cover, and cook until the grains are tender, about 30–40 minutes, adding a splash of water if the soup becomes too thick.
- 7
Stir in the chopped kale and simmer until wilted and tender, about 5 minutes.
- 8
Off the heat, stir in the remaining parsley and adjust seasoning to taste.
- 9
Ladle into bowls and finish with freshly ground black pepper to taste.
Vitamins & minerals
Amounts for 1 serving (818 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 433 μg | 48% |
| Vitamin C | 105 mg | 117% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 328 μg | 273% |
| Thiamine | 3 mg | 232% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin | 5 mg | 34% |
| Vitamin B6 | 1 mg | 63% |
| Folate (B9) | 221 μg | 55% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 67 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 238 mg | 24% |
| Iron | 6 mg | 73% |
| Potassium | 1,405 mg | 30% |
| Magnesium | 100 mg | 24% |
| Phosphorus | 255 mg | 36% |
| Zinc | 2 mg | 20% |
| Copper | 1 mg | 109% |
| Manganese | 1 mg | 53% |
| Selenium | 13 μg | 24% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 646 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 4,868 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 22 μg | — |
| Fructose | 6 g | — |
| Galactose | 0 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 10,656 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.5 g | — |
| Starch | 12 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 347 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 66minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Barley Lentil Soup?
One serving of Barley Lentil Soup (1 serving) has 347 calories, which works out to 42 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Barley Lentil Soup high in protein?
It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 15% 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 Barley Lentil Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Barley Lentil Soup?
1253 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Barley Lentil Soup?
15 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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