⏱ 50 min totalTomato Lentil Soup
Per 1 serving · 484 g · 11 ingredients
of a 2,000 cal day
- Protein20g22% of calories
- Carbs60g65% of calories
- Fat5.6g14% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Tomato Lentil Soup (484 g) has 362 calories, with 20 g of protein, 60 g of carbohydrates and 5.6 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (40% DV), dietary fiber (37% DV) and Vitamin C (30% DV). Keep an eye on sodium, which provides 80% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Dietary fiber37%
- Vitamin C30%
- Thiamine81%
- Vitamin B645%
- Folate (B9)83%
Good source of
10–19% of the daily value
- Vitamin A12%
- Vitamin K12%
- Riboflavin (B2)15%
- Niacin18%
- Choline14%
- Magnesium14%
Watch
20%+ of the daily value
- Sodium80%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ tbsp Olive oil
³⁄₁₆ medium Onion
¹⁄₁₆ cup chopped Carrots
⅓ stalk, medium Celery
⅓ Potato medium Potato
⅓ cup Lentils
¼ cup Tomatoes
1 cup Vegetable broth
⅛ tsp, ground Cumin seed
⅛ tsp Coriander seed- 🥄⅓ tsp Salt
Directions
- 1
Rinse all vegetables thoroughly. Chop the onion, carrots, celery, and potatoes with the skin on.
- 2
Heat olive oil in a large saucepan over medium heat. Add the onion, potatoes, carrots, and celery, cooking until the onion is translucent, about 6-7 minutes.
- 3
Add lentils, tomatoes, vegetable broth, cumin, coriander, and salt. Stir to combine. Increase the heat to high and bring to a boil.
- 4
Reduce the heat to low, cover the pan, and simmer for 35-40 minutes or until the lentils are tender.
Vitamins & minerals
Amounts for 1 serving (484 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 106 μg | 12% |
| Vitamin C | 27 mg | 30% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 14 μg | 12% |
| Thiamine | 1 mg | 81% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 1 mg | 45% |
| Folate (B9) | 333 μg | 83% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 34% |
| Choline | 77 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 69 mg | 7% |
| Iron | 6 mg | 69% |
| Potassium | 1,007 mg | 21% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 246 mg | 35% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 70% |
| Manganese | 1 mg | 44% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 371 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,085 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 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 | 1,522 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 43 g | — |
| Sucrose | 2 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 362 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 69minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Tomato Lentil Soup?
One serving of Tomato Lentil Soup (1 serving) has 362 calories, which works out to 75 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Tomato Lentil Soup high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 22% 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 Tomato Lentil Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 50 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 Tomato Lentil Soup?
1832 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tomato Lentil Soup?
4.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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