⏱ 35 min totalOne Pot Lentil Soup
Per 1 serving · 600 g · 13 ingredients
of a 2,000 cal day
- Protein19g18% of calories
- Carbs68g65% of calories
- Fat7.9g17% of calories
- ✓ Cholesterol free
At a glance
One serving of One Pot Lentil Soup (600 g) has 407 calories, with 19 g of protein, 68 g of carbohydrates and 7.9 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (39% DV), dietary fiber (46% DV) and Vitamin A (87% DV). Keep an eye on sodium, which provides 54% of the daily value.
High in
20%+ of the daily value
- Protein39%
- Dietary fiber46%
- Vitamin A87%
- Vitamin C81%
- Vitamin K230%
- Thiamine50%
Good source of
10–19% of the daily value
- Vitamin E16%
- Choline13%
- Calcium15%
Watch
20%+ of the daily value
- Sodium54%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
½ cloves, minced Garlic
½ shallot (medium) Shallots
1 large Carrots
1 stalks, large (11 inches long) Celery- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
¾ cup, diced Potato
1 cup Vegetable broth
⅛ tsp Rosemary
⅛ tsp, ground Thyme
¼ cup Lentils
½ cup, chopped Kale
Directions
- 1
Warm a large pot over medium heat. Add the olive oil, then stir in the garlic, shallots, carrots, and celery. Season lightly with salt and pepper and cook, stirring, until fragrant and beginning to soften and brown, 4–5 minutes (reduce heat if the garlic colors too quickly).
- 2
Stir in the potatoes and cook for 2 minutes to coat in the aromatics.
- 3
Add the vegetable broth, rosemary, and thyme; bring to a lively simmer over medium-high heat. Stir in the lentils.
- 4
Reduce the heat to maintain a gentle simmer and cook uncovered until the lentils and potatoes are tender, 15–20 minutes. Taste and season with a pinch more salt and pepper if needed.
- 5
Stir in the kale, cover, and cook until wilted and bright green, 3–4 minutes. Adjust seasoning to taste and serve.
Vitamins & minerals
Amounts for 1 serving (600 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 784 μg | 87% |
| Vitamin C | 73 mg | 81% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 276 μg | 230% |
| Thiamine | 1 mg | 50% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 1 mg | 74% |
| Folate (B9) | 340 μg | 85% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 37% |
| Choline | 73 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 146 mg | 15% |
| Iron | 5 mg | 68% |
| Potassium | 1,497 mg | 32% |
| Magnesium | 86 mg | 20% |
| Phosphorus | 286 mg | 41% |
| Zinc | 2 mg | 21% |
| Copper | 1 mg | 113% |
| Manganese | 1 mg | 57% |
| Selenium | 2 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2,522 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 8,141 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.3 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 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 | 42 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 407 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 77minWalking (3.5 mph)
- 49minCycling (moderate)
- 34minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in One Pot Lentil Soup?
One serving of One Pot Lentil Soup (1 serving) has 407 calories, which works out to 68 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is One Pot Lentil Soup high in protein?
It provides a solid 19 g of protein per serving (39% 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 One Pot Lentil Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 55 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in One Pot Lentil Soup?
1232 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in One Pot Lentil Soup?
8.6 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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