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Curried Lentil Soup with Dried Cherries and Cilantro⏱ 50 min total
Recipes

Curried Lentil Soup with Dried Cherries and Cilantro

Per 1 serving · 457 g · 12 ingredients

Calories
359
18%
of a 2,000 cal day
  • Protein
    14g
    15% of calories
  • Carbs
    50g
    53% of calories
  • Fat
    13g
    32% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Curried Lentil Soup with Dried Cherries and Cilantro (457 g) has 359 calories, with 14 g of protein, 50 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (53% of calories). It is high in protein (28% DV), dietary fiber (26% DV) and Vitamin A (32% DV). Keep an eye on sodium and saturated fat, which provide 33% and 43% of the daily value.

Per 100 g
79cal
low energy density
Protein per 100 cal
3.9g
Net carbs
42g
carbs minus fiber
Fiber
7.4g
12 g sugar

High in

20%+ of the daily value

  • Protein28%
  • Dietary fiber26%
  • Vitamin A32%
  • Thiamine34%
  • Vitamin B632%
  • Folate (B9)62%

Good source of

10–19% of the daily value

  • Vitamin C11%
  • Vitamin K13%
  • Niacin13%
  • Choline10%
  • Potassium14%
  • Magnesium13%

Watch

20%+ of the daily value

  • Sodium33%
  • Saturated fat43%

Ingredients

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

Directions

Prep 20 minCook 30 min
  1. 1

    Warm the olive oil in a medium Dutch oven over medium heat. Add the ginger, garlic, shallots, and carrots with a pinch of salt and cook, stirring often, until softened and fragrant, 6–8 minutes.

  2. 2

    Stir in the curry powder and cook until fragrant, about 1 minute. Add 1/2 cup of the coconut milk, the water, the remaining salt, and the lentils. Bring to a boil, then reduce to a gentle simmer, cover, and cook until the lentils and carrots are tender, 12–15 minutes.

  3. 3

    Remove from the heat and let the soup cool slightly. Carefully ladle about half of the soup into a blender, vent the lid, and blend until smooth; return it to the pot and stir to combine (blend more or less for your preferred texture).

  4. 4

    Stir in most of the chopped dried cherries and about two-thirds of the cilantro (save the rest for garnish). If needed, rewarm the soup gently over low heat.

  5. 5

    Ladle into 4 bowls and swirl in the remaining 1/4 cup coconut milk (about 1 tablespoon per bowl). Garnish with the reserved cherries and cilantro.

Vitamins & minerals

Amounts for 1 serving (457 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A292 μg
32%
Vitamin C10 mg
11%
Vitamin D0 μg
0%
Vitamin E1 mg
9%
Vitamin K15 μg
13%
Thiamine0.4 mg
34%
Riboflavin (B2)0.1 mg
7%
Niacin2 mg
13%
Vitamin B60.4 mg
32%
Folate (B9)247 μg
62%
Vitamin B120 μg
0%
Pantothenic acid1 mg
25%
Choline57 mg
10%

Minerals

NutrientAmount% Daily Value
Calcium59 mg
6%
Iron5 mg
64%
Potassium653 mg
14%
Magnesium56 mg
13%
Phosphorus209 mg
30%
Zinc2 mg
19%
Copper0.5 mg
51%
Manganese1 mg
56%
Selenium1 μg
2%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1,113 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene2,722 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0.3 g—
Galactose0 g—
Glucose0.2 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0.3 μg—
Lysine1 g—
Maltose0.1 g—
Methionine0.1 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch24 g—
Sucrose2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 359 calories

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

  • 68min
    Walking (3.5 mph)
  • 43min
    Cycling (moderate)
  • 30min
    Running (6 mph)
  • 51min
    Swimming laps

Common questions

How many calories are in Curried Lentil Soup with Dried Cherries and Cilantro?

One serving of Curried Lentil Soup with Dried Cherries and Cilantro (1 serving) has 359 calories, which works out to 79 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Curried Lentil Soup with Dried Cherries and Cilantro 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 Curried Lentil Soup with Dried Cherries and Cilantro keto-friendly?

It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 53% 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 with Dried Cherries and Cilantro?

763 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Curried Lentil Soup with Dried Cherries and Cilantro?

12 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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