⏱ 40 min totalLentil Soup with Cottage Cheese
Per 1 serving · 399 g · 16 ingredients
of a 2,000 cal day
- Protein26g36% of calories
- Carbs30g43% of calories
- Fat6.5g21% of calories
- ✓ Protein-dense
At a glance
One serving of Lentil Soup with Cottage Cheese (399 g) has 274 calories, with 26 g of protein, 30 g of carbohydrates and 6.5 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (51% DV), dietary fiber (21% DV) and Vitamin A (36% DV). Keep an eye on sodium, which provides 35% of the daily value.
High in
20%+ of the daily value
- Protein51%
- Dietary fiber21%
- Vitamin A36%
- Vitamin C21%
- Vitamin K196%
- Thiamine37%
Good source of
10–19% of the daily value
- Vitamin E13%
- Niacin15%
- Choline12%
- Calcium16%
- Potassium17%
- Magnesium16%
Watch
20%+ of the daily value
- Sodium35%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ tbsp Olive oil
³⁄₁₆ medium Carrots
¹⁄₁₆ cup, chopped Onion
³⁄₁₆ tsp Garlic powder
³⁄₁₆ tsp Onion powder
³⁄₁₆ tsp Curry powder- 🥄³⁄₁₆ tsp Crushed red pepper flakes
³⁄₁₆ tsp, ground Cumin seed
³⁄₁₆ tsp Black pepper
⅓ cloves, minced Garlic
¹⁄₁₆ can Tomatoes- 🥄³⁄₁₆ cup Water
½ cup Chicken broth
³⁄₁₆ cup Lentils
³⁄₁₆ package (10 oz) Spinach
½ cup Cottage cheese
Directions
- 1
Warm the olive oil in a medium saucepan over medium heat.
- 2
Add the chopped carrots and onions, and cook, stirring occasionally, until the onions are translucent, about 5 minutes.
- 3
Stir in the garlic powder, onion powder, curry powder, red pepper flakes, cumin, black pepper, and minced fresh garlic; cook about 30 seconds until fragrant.
- 4
Add the tomatoes and cook, stirring, for 3–5 minutes to reduce slightly.
- 5
Pour in the water and chicken broth, then add the lentils. Bring to a boil over high heat.
- 6
Cover, reduce the heat to low, and simmer until the lentils are tender, 15–20 minutes, adjusting heat to maintain a gentle simmer.
- 7
Roughly chop the spinach and stir it into the soup until wilted, 1–2 minutes. Taste and season with salt if needed.
- 8
Ladle into bowls and top each serving with a generous dollop of cottage cheese.
Vitamins & minerals
Amounts for 1 serving (399 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 324 μg | 36% |
| Vitamin C | 19 mg | 21% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 236 μg | 196% |
| Thiamine | 0.4 mg | 37% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 269 μg | 67% |
| Vitamin B12 | 1 μg | 33% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 67 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 160 mg | 16% |
| Iron | 5 mg | 56% |
| Potassium | 794 mg | 17% |
| Magnesium | 68 mg | 16% |
| Phosphorus | 305 mg | 44% |
| Zinc | 2 mg | 17% |
| Copper | 0.4 mg | 44% |
| Manganese | 1 mg | 45% |
| Selenium | 11 μg | 21% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 354 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,560 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 37 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 402 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 12 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 1 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 274 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 52minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 39minSwimming laps
Common questions
How many calories are in Lentil Soup with Cottage Cheese?
One serving of Lentil Soup with Cottage Cheese (1 serving) has 274 calories, which works out to 69 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Lentil Soup with Cottage Cheese high in protein?
Yes. It has 26 g of protein per serving, and 36% of its calories come from protein (9.3 g of protein per 100 calories).
Is Lentil Soup with Cottage Cheese keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lentil Soup with Cottage Cheese?
803 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lentil Soup with Cottage Cheese?
5.7 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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