⏱ 40 min totalVegan Wedding Soup
Per 1 serving · 416 g · 13 ingredients
of a 2,000 cal day
- Protein19g29% of calories
- Carbs38g60% of calories
- Fat3.1g11% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Vegan Wedding Soup (416 g) has 252 calories, with 19 g of protein, 38 g of carbohydrates and 3.1 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (38% DV), dietary fiber (26% DV) and Vitamin A (22% DV). Keep an eye on sodium, which provides 60% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Dietary fiber26%
- Vitamin A22%
- Vitamin C30%
- Vitamin K179%
- Thiamine24%
Good source of
10–19% of the daily value
- Niacin12%
- Pantothenic acid15%
- Potassium14%
- Magnesium15%
- Zinc18%
Watch
20%+ of the daily value
- Sodium60%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ¼ cup Vegetable broth
⅛ cup Lentils
¼ small Carrots
⅛ cup Quinoa
¹⁄₁₆ tsp Garlic powder
¹⁄₁₆ tsp Poultry seasoning- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
- ½ patty Grillers Vegan
³⁄₁₆ cup, chopped Kale
⅛ cup Parsley- 🥄¼ tbsp Nutritional yeast
- 🥄⅛ dash Salt
⅛ dash Black pepper
Directions
- 1
Bring the vegetable broth to a boil in a large pot. Add the rinsed lentils and finely chopped carrots, then reduce to a gentle simmer. Cook 10 minutes for red lentils or about 20 minutes for green/brown lentils.
- 2
Stir in the rinsed quinoa and simmer until the quinoa is al dente and the carrots are tender, about 15 minutes.
- 3
Season the soup with garlic powder, poultry seasoning, and crushed red pepper flakes.
- 4
Add the chopped vegan grillers and simmer until heated through.
- 5
Stir in the kale to wilt, about 2 minutes. Off the heat, fold in parsley and nutritional yeast; taste and finish with salt and black pepper.
Vitamins & minerals
Amounts for 1 serving (416 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 200 μg | 22% |
| Vitamin C | 27 mg | 30% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 215 μg | 179% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 1 mg | 70% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 209 μg | 52% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 40 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 67 mg | 7% |
| Iron | 4 mg | 55% |
| Potassium | 674 mg | 14% |
| Magnesium | 65 mg | 15% |
| Phosphorus | 264 mg | 38% |
| Zinc | 2 mg | 18% |
| Copper | 0.5 mg | 55% |
| Manganese | 1 mg | 36% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 441 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,168 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 23 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 252 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 48minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 35minSwimming laps
Common questions
How many calories are in Vegan Wedding Soup?
One serving of Vegan Wedding Soup (1 serving) has 252 calories, which works out to 61 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Vegan Wedding Soup high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 29% 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 Vegan Wedding Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Wedding Soup?
1382 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Wedding Soup?
1.8 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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