⏱ 30 min totalSimple Lentil and Parsnip Soup
Per 1 serving · 677 g · 7 ingredients
of a 2,000 cal day
- Protein29g25% of calories
- Carbs83g72% of calories
- Fat1.4g3% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Simple Lentil and Parsnip Soup (677 g) has 449 calories, with 29 g of protein, 83 g of carbohydrates and 1.4 g of fat. Most of its energy comes from carbs (72% of calories). It is high in protein (58% DV), dietary fiber (55% DV) and Vitamin C (24% DV). Keep an eye on sodium, which provides 88% of the daily value.
High in
20%+ of the daily value
- Protein58%
- Dietary fiber55%
- Vitamin C24%
- Vitamin K25%
- Thiamine73%
- Riboflavin (B2)21%
Good source of
10–19% of the daily value
- Vitamin E14%
- Choline17%
- Magnesium18%
Watch
20%+ of the daily value
- Sodium88%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Lentils
1 parsnip Parsnips
2 cup Vegetable broth
½ tsp, leaves Oregano
⅛ tsp Garlic powder- 🥄½ dash Salt
½ dash Black pepper
Directions
- 1
Rinse and drain the lentils; peel and dice the parsnips into bite-size pieces.
- 2
In a large pot, combine the vegetable broth, diced parsnips, and lentils. Bring to a boil over medium-high heat.
- 3
Reduce to a gentle simmer, then stir in the dried oregano, garlic powder, salt, and pepper.
- 4
Simmer uncovered, stirring occasionally, until the lentils and parsnips are tender, about 20 minutes.
- 5
Adjust seasoning to taste, then ladle into bowls and serve warm.
Vitamins & minerals
Amounts for 1 serving (677 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 21 mg | 24% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 30 μg | 25% |
| Thiamine | 1 mg | 73% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 1 mg | 47% |
| Folate (B9) | 528 μg | 132% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 3 mg | 53% |
| Choline | 93 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 78 mg | 8% |
| Iron | 7 mg | 88% |
| Potassium | 1,147 mg | 24% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 343 mg | 49% |
| Zinc | 4 mg | 34% |
| Copper | 1 mg | 98% |
| Manganese | 2 mg | 82% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 27 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 | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0 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 | 0.3 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 48 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 449 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 85minWalking (3.5 mph)
- 54minCycling (moderate)
- 37minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Simple Lentil and Parsnip Soup?
One serving of Simple Lentil and Parsnip Soup (1 serving) has 449 calories, which works out to 66 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Simple Lentil and Parsnip Soup high in protein?
It provides a solid 29 g of protein per serving (58% of the 50 g daily value), but protein supplies only 25% 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 Simple Lentil and Parsnip Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 68 g of net carbs and 72% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Simple Lentil and Parsnip Soup?
2014 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Simple Lentil and Parsnip Soup?
6.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
452 calLime Shrimp Dragon Noodles1 serving
277 calShrimp Noodle Soup1 serving
314 calSpicy Ramen Cup of Noodles1 serving
506 calVegetarian Ramen Noodle Salad1 serving
569 calSesame Turkey Ramen Bowl1 serving
339 calCrunchy Ramen Noodle Salad1 serving
251 calShiitake and Scallion Ramen1 serving
547 calCreamy Mushroom Ramen1 serving