⏱ 65 min totalCurried Lentil Soup
Per 1 serving · 344 g · 12 ingredients
of a 2,000 cal day
- Protein13g16% of calories
- Carbs37g47% of calories
- Fat13g37% of calories
At a glance
One serving of Curried Lentil Soup (344 g) has 298 calories, with 13 g of protein, 37 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (25% DV), dietary fiber (34% DV) and Vitamin C (22% DV).
High in
20%+ of the daily value
- Protein25%
- Dietary fiber34%
- Vitamin C22%
- Thiamine26%
- Vitamin B645%
- Folate (B9)46%
Good source of
10–19% of the daily value
- Vitamin A14%
- Vitamin E12%
- Vitamin K17%
- Choline11%
- Potassium10%
- Magnesium11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ medium Carrots
³⁄₁₆ tbsp Lemon juice
³⁄₁₆ cup Lentils
⅓ tbsp Curry powder
³⁄₁₆ medium Onion- 🥄¹¹⁄₁₆ cup Water
⅓ medium Scallions
³⁄₁₆ fruit without seeds Lemon
⅓ tbsp Butter
2 ⅔ oz Chickpeas
⅓ clove Garlic
½ tbsp Olive oil
Directions
- 1
Finely chop the carrot, onion, and scallions; cut the lemon into wedges for serving.
- 2
Warm 1 tablespoon olive oil in a large pot over medium heat. Add the onion and carrot with a pinch of salt and pepper and cook, stirring, until the onion is translucent, about 4 minutes. Stir in half the garlic and cook until the vegetables are tender but not browned, about 4 minutes more. Add most of the curry powder and cook until fragrant, about 1 minute. Stir in the lentils and 4 cups water, season lightly, bring to a boil, then reduce to a gentle simmer until lentils are tender, about 30 minutes.
- 3
Meanwhile, in a food processor, puree the chickpeas with the lemon juice, remaining 2 tablespoons olive oil, remaining garlic, and 1/4 cup water until very smooth.
- 4
Stir the chickpea puree and butter into the soup and simmer a few minutes to meld. Adjust seasoning with salt, pepper, and the remaining curry powder to taste; add a splash of water if you prefer a thinner consistency.
- 5
Ladle into bowls, top with the sliced scallions, and serve with lemon wedges.
Vitamins & minerals
Amounts for 1 serving (344 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 122 μg | 14% |
| Vitamin C | 19 mg | 22% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 20 μg | 17% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 1 mg | 45% |
| Folate (B9) | 183 μg | 46% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 60 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 74 mg | 7% |
| Iron | 4 mg | 47% |
| Potassium | 457 mg | 10% |
| Magnesium | 47 mg | 11% |
| Phosphorus | 174 mg | 25% |
| Zinc | 2 mg | 16% |
| Copper | 0.4 mg | 46% |
| Manganese | 1 mg | 55% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 354 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 894 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 32 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 298 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Curried Lentil Soup?
One serving of Curried Lentil Soup (1 serving) has 298 calories, which works out to 87 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Curried Lentil Soup high in protein?
It provides a solid 13 g of protein per serving (25% of the 50 g daily value), but protein supplies only 16% 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 Curried Lentil Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Curried Lentil Soup?
223 mg per serving.
How much sugar is in Curried Lentil Soup?
2.2 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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