⏱ 30 min totalLeek Potato and Lentil Soup
Per 1 serving · 465 g · 7 ingredients
of a 2,000 cal day
- Protein8.9g20% of calories
- Carbs35g78% of calories
- Fat0.4g2% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Leek Potato and Lentil Soup (465 g) has 176 calories, with 8.9 g of protein, 35 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (78% of calories). It is high in Vitamin C (24% DV), thiamine (27% DV) and Vitamin B6 (36% DV).
High in
20%+ of the daily value
- Vitamin C24%
- Thiamine27%
- Vitamin B636%
- Folate (B9)36%
- Iron34%
- Copper36%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin K11%
- Niacin10%
- Pantothenic acid17%
- Potassium13%
- Phosphorus18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ leek Leeks- 🥄1 cup Water
⅜ cup Vegetable broth
⅛ cup Lentils
¼ potato, large Potato- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Trim the leek, halve it lengthwise, rinse thoroughly to remove grit, then slice into 1/2-inch pieces; chop the potato.
- 2
Combine the leek, potato, lentils, water, and vegetable broth in a large saucepan. Bring to a boil, then reduce to a gentle simmer and cook, stirring occasionally, until the potatoes and lentils are tender, about 20 minutes (do not add salt yet).
- 3
Blend the soup until smooth using an immersion blender in the pot, or carefully in batches in a countertop blender. If you prefer a thinner consistency, stir in a little more water.
- 4
Season to taste with salt and black pepper. Serve hot.
Vitamins & minerals
Amounts for 1 serving (465 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 19 μg | 2% |
| Vitamin C | 22 mg | 24% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 144 μg | 36% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 36 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 33 mg | 3% |
| Iron | 3 mg | 34% |
| Potassium | 612 mg | 13% |
| Magnesium | 39 mg | 9% |
| Phosphorus | 128 mg | 18% |
| Zinc | 1 mg | 10% |
| Copper | 0.3 mg | 36% |
| Manganese | 1 mg | 24% |
| Selenium | 1 μg | 1% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 229 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 26 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 176 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 33minWalking (3.5 mph)
- 21minCycling (moderate)
- 15minRunning (6 mph)
- 25minSwimming laps
Common questions
How many calories are in Leek Potato and Lentil Soup?
One serving of Leek Potato and Lentil Soup (1 serving) has 176 calories, which works out to 38 calories per 100 g. That is about 8.8% of a 2,000-calorie day.
Is Leek Potato and Lentil Soup high in protein?
Not especially. It has 8.9 g of protein per serving, and protein supplies 20% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Leek Potato and Lentil Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 30 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 Leek Potato and Lentil Soup?
410 mg per serving.
How much sugar is in Leek Potato and Lentil Soup?
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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