Curried Tomato Lentil Soup
Per 1 serving · 572 g · 11 ingredients
of a 2,000 cal day
- Protein18g18% of calories
- Carbs75g78% of calories
- Fat1.8g4% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Curried Tomato Lentil Soup (572 g) has 371 calories, with 18 g of protein, 75 g of carbohydrates and 1.8 g of fat. Most of its energy comes from carbs (78% of calories). It is high in protein (35% DV), dietary fiber (39% DV) and Vitamin A (31% DV). Keep an eye on sodium, which provides 55% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Dietary fiber39%
- Vitamin A31%
- Vitamin C39%
- Thiamine24%
- Niacin21%
Good source of
10–19% of the daily value
- Vitamin E17%
- Vitamin K12%
- Riboflavin (B2)13%
- Choline10%
- Magnesium17%
- Zinc16%
Watch
20%+ of the daily value
- Sodium55%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup, chopped Onion
½ medium Carrots
¼ tsp Ginger root
1 ½ cloves, minced Garlic
½ tbsp Curry powder
½ tsp Fenugreek seed
1 ¼ cup Vegetable broth
⅛ cup Tomato paste
⅛ cup Lentils
½ Potato medium Potato
³⁄₁₆ cup dry Orzo
Directions
- 1
Warm a little olive oil or a splash of water in a medium pot over medium-high heat. Add the onion and cook, stirring occasionally, until deeply browned at the edges, 10–15 minutes.
- 2
Reduce heat to medium. Stir in the carrot, ginger, garlic, curry powder, and fenugreek; cook until fragrant, about 1 minute.
- 3
Pour in the vegetable broth and whisk in the tomato paste until dissolved. Bring to a simmer, add the lentils, return to a gentle simmer, then cover and reduce heat to low. Cook 20 minutes. Stir in the potato and orzo; cover and cook, stirring once, until the potatoes are tender and the orzo is al dente, about 5 minutes more (add a splash of broth or water if needed). Adjust seasoning to taste.
Vitamins & minerals
Amounts for 1 serving (572 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 280 μg | 31% |
| Vitamin C | 35 mg | 39% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 14 μg | 12% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 1 mg | 48% |
| Folate (B9) | 152 μg | 38% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 57 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 80 mg | 8% |
| Iron | 5 mg | 66% |
| Potassium | 1,239 mg | 26% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 202 mg | 29% |
| Zinc | 2 mg | 16% |
| Copper | 0.5 mg | 51% |
| Manganese | 1 mg | 47% |
| Selenium | 4 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,070 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,830 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 | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 9,420 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 29 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 371 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 70minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in Curried Tomato Lentil Soup?
One serving of Curried Tomato Lentil Soup (1 serving) has 371 calories, which works out to 65 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Curried Tomato Lentil Soup high in protein?
It provides a solid 18 g of protein per serving (35% of the 50 g daily value), but protein supplies only 18% 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 Tomato Lentil Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 64 g of net carbs and 78% 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 Tomato Lentil Soup?
1254 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Curried Tomato Lentil Soup?
8.7 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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