⏱ 45 min total

Red Lentil Soup with Lemon and Honey

Name: Red Lentil Soup with Lemon and Honey
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: ¾ tbsp Olive oil; ¼ large Onion; ½ cloves, minced Garlic; ¼ tbsp Tomato paste; ¼ tsp, ground Cumin seed; ⅛ tsp Salt; ⅛ tsp Black pepper; ¹⁄₁₆ tsp Cayenne pepper; 1 cup Chicken broth; ½ cup Water; ¼ cup Lentils; ¼ large Carrots; ⅛ lemon yields Lemon juice; ¼ tbsp Honey; ¾ tbsp Cilantro

Per 1 serving · 491 g · 15 ingredients

Calories

322

16%
of a 2,000 cal day

Protein
14g
17% of calories
Carbs
43g
52% of calories
Fat
11g
31% of calories

Portion

At a glance

One serving of Red Lentil Soup with Lemon and Honey (491 g) has 322 calories, with 14 g of protein, 43 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (29% DV), dietary fiber (24% DV) and thiamine (41% DV). Keep an eye on sodium, which provides 52% of the daily value.

Per 100 g

66cal

low energy density

Protein per 100 cal

4.5g

Net carbs

36g

carbs minus fiber

Fiber

6.7g

9.4 g sugar

High in

20%+ of the daily value

Protein29%
Dietary fiber24%
Thiamine41%
Vitamin B626%
Folate (B9)61%
Pantothenic acid23%

Good source of

10–19% of the daily value

Vitamin A18%
Vitamin C11%
Vitamin E15%
Vitamin K12%
Riboflavin (B2)19%
Niacin14%

Watch

20%+ of the daily value

Sodium52%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 30 min

1
Warm the oil in a large pot over medium-high heat until shimmering. Add the onion and garlic and cook, stirring, until lightly golden, about 4 minutes.
2
Stir in the tomato paste, cumin, salt, black pepper, and cayenne; cook until fragrant and slightly darkened, about 2 minutes.
3
Pour in the broth and water, then add the red lentils and carrot. Bring to a simmer, partially cover, reduce heat to maintain a gentle simmer, and cook until the lentils are very tender, about 30 minutes. Taste and adjust salt if needed.
4
Purée about half the soup with an immersion blender (or carefully in a regular blender or food processor) and return it to the pot so the texture remains slightly chunky.
5
Warm the soup if needed, then stir in the lemon juice, honey, and cilantro. Ladle into bowls and serve hot.

Vitamins & minerals

Amounts for 1 serving (491 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	160 μg	18%
Vitamin C	10 mg	11%
Vitamin D	0 μg	0%
Vitamin E	2 mg	15%
Vitamin K	14 μg	12%
Thiamine	0.5 mg	41%
Riboflavin (B2)	0.2 mg	19%
Niacin	2 mg	14%
Vitamin B6	0.3 mg	26%
Folate (B9)	243 μg	61%
Vitamin B12	0 μg	2%
Pantothenic acid	1 mg	23%
Choline	55 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	55 mg	5%
Iron	4 mg	52%
Potassium	559 mg	12%
Magnesium	37 mg	9%
Phosphorus	173 mg	25%
Zinc	2 mg	17%
Copper	0.4 mg	44%
Manganese	1 mg	43%
Selenium	2 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	627 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,602 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	3 g	—
Galactose	0.1 g	—
Glucose	3 g	—
Glutamic acid	2 g	—
Glycine	0.5 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.5 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	1,151 μg	—
Lysine	1 g	—
Maltose	0.2 g	—
Methionine	0.1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	0.5 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	24 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 322 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

61min
Walking (3.5 mph)
39min
Cycling (moderate)
27min
Running (6 mph)
45min
Swimming laps

Common questions

How many calories are in Red Lentil Soup with Lemon and Honey?

One serving of Red Lentil Soup with Lemon and Honey (1 serving) has 322 calories, which works out to 66 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Red Lentil Soup with Lemon and Honey high in protein?

It provides a solid 14 g of protein per serving (29% of the 50 g daily value), but protein supplies only 17% 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 Red Lentil Soup with Lemon and Honey keto-friendly?

It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Red Lentil Soup with Lemon and Honey?

1203 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Red Lentil Soup with Lemon and Honey?

9.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (491 g)

Calories322

% Daily Value*

Total fat 11g	15%
Saturated fat 1.5g	8%
Trans fat 0g
Cholesterol 4.8mg	2%
Sodium 1,203mg	52%
Total carbohydrate 43g	16%
Dietary fiber 6.7g	24%
Total sugars 9.4g
Protein 14g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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