⏱ 55 min totalLemon Carrot and Lentil Soup
Per 1 serving · 380 g · 12 ingredients
of a 2,000 cal day
- Protein9.4g18% of calories
- Carbs28g53% of calories
- Fat7g29% of calories
At a glance
One serving of Lemon Carrot and Lentil Soup (380 g) has 206 calories, with 9.4 g of protein, 28 g of carbohydrates and 7 g of fat. Most of its energy comes from carbs (53% of calories). It is high in Vitamin A (75% DV), Vitamin C (23% DV) and Vitamin K (122% DV). Keep an eye on sodium, which provides 46% of the daily value.
High in
20%+ of the daily value
- Vitamin A75%
- Vitamin C23%
- Vitamin K122%
- Thiamine22%
- Vitamin B620%
- Folate (B9)39%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Pantothenic acid16%
- Potassium12%
- Phosphorus15%
- Zinc10%
Watch
20%+ of the daily value
- Sodium46%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Butter
¼ tbsp Olive oil
¼ leek Leeks
1 large Carrots
⅛ lemon Lemon zest
⅛ lemon yields Lemon juice
1 cup Vegetable broth
⅛ cup Lentils
⅛ cup Parsley- 🥄¼ dash Salt
¼ dash Black pepper
⅛ tsp, ground Cumin seed
Directions
- 1
Heat the butter and olive oil in a large pot over medium heat. Add the leek, carrots, and lemon zest; cook, stirring occasionally, until the vegetables are softened and lightly fragrant, about 15–20 minutes.
- 2
Stir in the lentils and pour in the vegetable broth. Bring to a boil, then reduce to a gentle simmer and cook until the lentils are tender, about 20 minutes. Stir in half of the parsley.
- 3
Remove from heat and let cool for 5 minutes. Carefully blend the soup in batches until smooth, venting the blender lid to release steam.
- 4
Return the soup to the pot (if needed) and season with lemon juice, salt, pepper, cumin, and the remaining parsley. Thin with a splash of broth or water if desired, and serve.
Vitamins & minerals
Amounts for 1 serving (380 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 676 μg | 75% |
| Vitamin C | 20 mg | 23% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 147 μg | 122% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 2 mg | 9% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 156 μg | 39% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 34 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 61 mg | 6% |
| Iron | 3 mg | 37% |
| Potassium | 545 mg | 12% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 108 mg | 15% |
| Zinc | 1 mg | 10% |
| Copper | 0.3 mg | 30% |
| Manganese | 1 mg | 25% |
| Selenium | 0.4 μg | 1% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2,503 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 6,581 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.5 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 | 1 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.3 g | — |
| Retinol | 24 μg | — |
| Serine | 0.3 g | — |
| Starch | 13 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 206 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 39minWalking (3.5 mph)
- 25minCycling (moderate)
- 17minRunning (6 mph)
- 29minSwimming laps
Common questions
How many calories are in Lemon Carrot and Lentil Soup?
One serving of Lemon Carrot and Lentil Soup (1 serving) has 206 calories, which works out to 54 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Lemon Carrot and Lentil Soup high in protein?
Not especially. It has 9.4 g of protein per serving, and protein supplies 18% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Lemon Carrot and Lentil Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 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 Lemon Carrot and Lentil Soup?
1060 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lemon Carrot and Lentil Soup?
5 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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