⏱ 45 min totalLemony Lentil and Greens Soup
Per 1 serving · 827 g · 8 ingredients
of a 2,000 cal day
- Protein30g24% of calories
- Carbs77g61% of calories
- Fat8.1g15% of calories
- ✓ Cholesterol free
At a glance
One serving of Lemony Lentil and Greens Soup (827 g) has 480 calories, with 30 g of protein, 77 g of carbohydrates and 8.1 g of fat. Most of its energy comes from carbs (61% of calories). It is high in protein (60% DV), dietary fiber (44% DV) and Vitamin C (41% DV). Keep an eye on sodium, which provides 87% of the daily value.
High in
20%+ of the daily value
- Protein60%
- Dietary fiber44%
- Vitamin C41%
- Vitamin K257%
- Thiamine69%
- Vitamin B651%
Good source of
10–19% of the daily value
- Vitamin A12%
- Vitamin E15%
- Riboflavin (B2)13%
- Niacin18%
- Choline19%
Watch
20%+ of the daily value
- Sodium87%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Lentils
½ tbsp Olive oil
1 shallot (medium) Shallots
1 cup Swiss chard
2 cup Vegetable broth- 🥄½ cup Water
1 lemon yields Lemon juice- 🥄⅛ tsp Crushed red pepper flakes
Directions
- 1
Rinse the lentils in a strainer and set aside to drain. Mince the shallots and roughly chop the chard.
- 2
Warm the olive oil in a large pot over medium heat. Add the shallots, sprinkle with a pinch of salt, and cook for 3-4 minutes.
- 3
Add the chopped greens and crushed red pepper flakes, then stir together. Cook for another 2-3 minutes until the greens are slightly soft.
- 4
Add the lentils to the pot along with the vegetable stock and water. Turn the heat to medium-high and bring to a boil. Cook for 30 minutes, or until the lentils are tender, then reduce the heat to low.
- 5
Squeeze the juice of two lemons into the pot, being careful to avoid seeds, and stir together. Serve hot and enjoy!
Vitamins & minerals
Amounts for 1 serving (827 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 112 μg | 12% |
| Vitamin C | 37 mg | 41% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 308 μg | 257% |
| Thiamine | 1 mg | 69% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 1 mg | 51% |
| Folate (B9) | 489 μg | 122% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 46% |
| Choline | 106 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 71 mg | 7% |
| Iron | 7 mg | 93% |
| Potassium | 1,087 mg | 23% |
| Magnesium | 86 mg | 20% |
| Phosphorus | 316 mg | 45% |
| Zinc | 3 mg | 32% |
| Copper | 1 mg | 92% |
| Manganese | 2 mg | 72% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 16 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1,337 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.5 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 48 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 480 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 91minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Lemony Lentil and Greens Soup?
One serving of Lemony Lentil and Greens Soup (1 serving) has 480 calories, which works out to 58 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Lemony Lentil and Greens Soup high in protein?
It provides a solid 30 g of protein per serving (60% of the 50 g daily value), but protein supplies only 24% 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 Lemony Lentil and Greens Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 64 g of net carbs and 61% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lemony Lentil and Greens Soup?
2008 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lemony Lentil and Greens Soup?
6.9 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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