⏱ 45 min totalTomato & Lentil Soup
Per 1 serving · 511 g · 15 ingredients
of a 2,000 cal day
- Protein12g21% of calories
- Carbs38g63% of calories
- Fat4.3g16% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Tomato & Lentil Soup (511 g) has 230 calories, with 12 g of protein, 38 g of carbohydrates and 4.3 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (25% DV), dietary fiber (28% DV) and Vitamin A (61% DV). Keep an eye on sodium, which provides 38% of the daily value.
High in
20%+ of the daily value
- Protein25%
- Dietary fiber28%
- Vitamin A61%
- Thiamine51%
- Vitamin B631%
- Folate (B9)51%
Good source of
10–19% of the daily value
- Vitamin C18%
- Vitamin E10%
- Vitamin K16%
- Riboflavin (B2)12%
- Niacin13%
- Potassium16%
Watch
20%+ of the daily value
- Sodium38%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
¼ cup, chopped Onion
¼ clove Garlic
¼ stalks, large (11 inches long) Celery
½ cup chopped Carrots
¼ tsp, ground Cumin seed
¼ tsp Coriander seed
³⁄₁₆ cup Lentils
¼ tbsp Tomato paste
¾ cup Vegetable broth- 🥄½ cup Water
¼ can Tomatoes
¼ leaf Bay leaf- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Warm the oil in a large pot over medium heat. Add the onion, garlic, celery, and carrots; cook, stirring occasionally, until softened and lightly translucent, about 5–7 minutes.
- 2
Stir in the cumin and coriander until fragrant, about 30 seconds. Add the lentils and tomato paste and stir to coat. Pour in the vegetable broth, water, and diced tomatoes, then add the bay leaf, a pinch of salt, and pepper. Bring to a boil, reduce to a gentle simmer, partially cover, and cook until the lentils are tender, 15–20 minutes.
- 3
Remove from heat and remove the bay leaf. Using an immersion blender, purée until smooth (or carefully blend in batches in a regular blender, venting the lid to release steam). Season to taste with additional salt and pepper, then serve.
Vitamins & minerals
Amounts for 1 serving (511 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 552 μg | 61% |
| Vitamin C | 16 mg | 18% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 19 μg | 16% |
| Thiamine | 1 mg | 51% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 202 μg | 51% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 49 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 79 mg | 8% |
| Iron | 4 mg | 45% |
| Potassium | 744 mg | 16% |
| Magnesium | 41 mg | 10% |
| Phosphorus | 157 mg | 22% |
| Zinc | 1 mg | 13% |
| Copper | 0.3 mg | 34% |
| Manganese | 1 mg | 31% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2,226 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 5,513 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,356 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.5 g | — |
| Starch | 19 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 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 230 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 32minSwimming laps
Common questions
How many calories are in Tomato & Lentil Soup?
One serving of Tomato & Lentil Soup (1 serving) has 230 calories, which works out to 45 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Tomato & Lentil Soup high in protein?
It provides a solid 12 g of protein per serving (25% of the 50 g daily value), but protein supplies only 21% 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 30 g of net carbs and 63% 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?
878 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tomato & Lentil Soup?
7.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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