Lentil vegetable soup

Soup

Item Rating: 85/100

1 serving (250 grams) contains 180 calories, 10.0 grams of protein, 3.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		169.8
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		566.0 mg	24%
Total Carbohydrates		28.3 g	10%
	Dietary Fiber	7.5 g	26%
	Sugars	4.7 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		37.7 mg	2%
Iron		2.8 mg	15%
Potassium		377.4 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 25 cal (14.3%)

Protein: 37 cal (21.4%)

Carbs: 113 cal (64.3%)

About Lentil vegetable soup

Lentil vegetable soup is a hearty, nutrient-dense dish commonly associated with Middle Eastern, Mediterranean, and Indian cuisines, though it is enjoyed globally. Made with lentils, a variety of vegetables, and seasonings, this soup is known for being rich in essential nutrients. Lentils are a plant-based protein powerhouse, while the vegetables contribute a broad spectrum of vitamins and minerals. A single cup of lentil vegetable soup provides approximately 150-250 calories, depending on the recipe, and is high in fiber (around 6-8 grams), protein (12-18 grams), and several micronutrients such as folate, magnesium, potassium, and iron. Its low fat content and robust nutritional profile make it an excellent choice for health-conscious individuals.

Health Benefits

• Promotes heart health due to high fiber content, which helps lower LDL cholesterol.
• Supports energy production with a generous supply of iron and folate, essential for red blood cell formation.
• Aids digestion with its high dietary fiber content, enhancing gut health and regularity.
• Rich in antioxidants such as vitamin C and beta-carotene (from vegetables), which help support immune function.
• Provides plant-based protein, which supports muscle maintenance and repair, especially for vegetarian and vegan diets.

Dietary Considerations

Allergens: Contains None typically, but check for cross-contamination or added ingredients like dairy or gluten

Suitable for: Vegan, vegetarian, gluten-free (if no flour is added), low-fat diets

Not suitable for: Low-carb diets (due to lentil carbohydrate content), individuals with legume allergies

Selection and Storage

Store lentil vegetable soup in an airtight container in the refrigerator for up to 3-4 days. It can also be frozen for up to 3 months; reheat thoroughly before serving.

Common Questions About Lentil vegetable soup Nutrition

Is Lentil Vegetable Soup high in protein?

Yes, lentil vegetable soup is a good source of plant-based protein. On average, one cup provides around 12-14 grams of protein depending on the recipe, making it an excellent choice for vegetarians and vegans seeking protein-rich meals.

Can I eat Lentil Vegetable Soup on a keto diet?

Lentil vegetable soup is not compatible with a strict keto diet due to the high carbohydrate content in lentils. One cup typically contains around 30-40 grams of carbs, which may exceed daily carb limits for keto dieters.

What are the health benefits of Lentil Vegetable Soup?

Lentil vegetable soup is packed with nutrients including fiber, potassium, folate, and iron. It supports digestion, heart health, and provides antioxidants from the vegetables. However, store-bought versions can be high in sodium, so check labels or make your own to control salt levels.

How much Lentil Vegetable Soup should I eat in one serving?

A typical serving size is one cup, which contains around 170-230 calories depending on the recipe. This serving size provides balanced nutrition but may need to be adjusted based on your dietary needs or as part of a larger meal.

How does Lentil Vegetable Soup compare to split pea soup in nutrition?

Lentil vegetable soup is slightly lower in calories and fat compared to split pea soup, while both offer substantial protein and fiber. Lentils are higher in folate, whereas split peas provide more Vitamin K. The choice depends on your nutritional priorities and taste preferences.

Data Sources & Scientific References