⏱ 30 min totalCrushed Lentil Soup
Per 1 serving · 391 g · 9 ingredients
of a 2,000 cal day
- Protein15g28% of calories
- Carbs36g66% of calories
- Fat1.5g6% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Crushed Lentil Soup (391 g) has 212 calories, with 15 g of protein, 36 g of carbohydrates and 1.5 g of fat. Most of its energy comes from carbs (66% of calories). It is high in protein (30% DV), dietary fiber (20% DV) and Vitamin K (37% DV). Keep an eye on sodium, which provides 56% of the daily value.
High in
20%+ of the daily value
- Protein30%
- Dietary fiber20%
- Vitamin K37%
- Thiamine36%
- Vitamin B624%
- Folate (B9)59%
Good source of
10–19% of the daily value
- Vitamin C10%
- Potassium10%
- Zinc16%
Watch
20%+ of the daily value
- Sodium56%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ tbsp Olive oil
¹⁄₁₆ large Onion
⅔ cloves, minced Garlic
¼ cup Lentils
1 ⅓ cup Vegetable broth
³⁄₁₆ tsp Turmeric
¼ tsp, ground Cumin seed
¹⁄₁₆ lemon yields Lemon juice
⅔ tbsp Parsley
Directions
- 1
Warm the olive oil in a large pot over medium heat. Add the chopped onion and cook, stirring occasionally, until translucent, about 5 minutes.
- 2
Stir in the minced garlic, turmeric, and ground cumin; cook until fragrant, about 1–2 minutes.
- 3
Rinse and drain the lentils, then add them to the pot. Pour in the vegetable broth, bring to a boil, then reduce to a gentle simmer. Cook uncovered, stirring occasionally (more frequently toward the end), until the lentils are very tender, about 35 minutes.
- 4
Stir in the chopped parsley and lemon juice and simmer 2–3 minutes more. Adjust seasoning to taste and serve warm.
Vitamins & minerals
Amounts for 1 serving (391 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 12 μg | 1% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 45 μg | 37% |
| Thiamine | 0.4 mg | 36% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 237 μg | 59% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 48 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 35 mg | 3% |
| Iron | 4 mg | 51% |
| Potassium | 464 mg | 10% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 148 mg | 21% |
| Zinc | 2 mg | 16% |
| Copper | 0.4 mg | 39% |
| Manganese | 1 mg | 36% |
| Selenium | 0.5 μg | 1% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 145 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 24 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 212 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 40minWalking (3.5 mph)
- 25minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Crushed Lentil Soup?
One serving of Crushed Lentil Soup (1 serving) has 212 calories, which works out to 54 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Crushed Lentil Soup high in protein?
It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 28% 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 Crushed Lentil Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 66% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Crushed Lentil Soup?
1287 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Crushed Lentil Soup?
1.7 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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