Vegetable and lentil soup

Soup

Item Rating: 80/100

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 (240.4g)

Calories		173.1
% Daily Value*
Total Fat		2.9 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		576.9 mg	25%
Total Carbohydrates		28.8 g	10%
	Dietary Fiber	7.7 g	27%
	Sugars	4.8 g
protein		9.6 g	19%
Vitamin D		0 mcg	0%
Calcium		48.1 mg	3%
Iron		2.4 mg	13%
Potassium		384.6 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

Source of Calories

Fat: 26 cal (14.5%)

Protein: 38 cal (21.4%)

Carbs: 115 cal (64.1%)

About Vegetable and lentil soup

Vegetable and lentil soup is a hearty and nutritious dish often associated with Mediterranean, Middle Eastern, and Indian cuisines. This soup typically combines nutrient-rich vegetables like carrots, celery, tomatoes, and spinach with lentils, which are an excellent source of plant-based protein and dietary fiber. It is a low-fat dish and offers a balanced profile of macronutrients while being naturally cholesterol-free. Lentils are also packed with essential vitamins and minerals such as iron, folate, potassium, and magnesium, making this soup particularly valuable for supporting overall health. Additionally, vegetable and lentil soup is rich in antioxidants derived from the array of vegetables used, which help combat oxidative stress in the body. Its high water content makes it hydrating and filling, while the flavors are often enhanced with spices like cumin, turmeric, or pepper, depending on the recipe's cultural background.

Health Benefits

• Supports digestive health due to its high fiber content (about 8 grams per serving).
• Enhances iron intake, with lentils providing around 3 mg of iron per cup, vital for oxygen transport.
• Boosts immune health with vitamin C from vegetables like tomatoes and carrots.
• Promotes heart health with potassium (731 mg per cup of lentils) and low saturated fat.
• Aids in maintaining energy levels through complex carbohydrates and folate (90% of the daily value in 1 cup of cooked lentils).

Dietary Considerations

Allergens: Contains Potential spice or seasoning allergens (e.g., paprika, cumin powders), Possible cross-contamination for gluten-sensitive individuals if processed lentils are used

Suitable for: Vegan, vegetarian, gluten-free (if verified), dairy-free

Not suitable for: Low-fodmap diet (lentils contain fermentable oligosaccharides), ketogenic diet (higher carbohydrate content)

Selection and Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days, or freeze it for up to 3 months for long-term storage.

Common Questions About Vegetable and lentil soup Nutrition

Is Vegetable And Lentil Soup high in protein?

Yes, Vegetable and Lentil Soup is moderately high in protein due to the lentils, which provide about 9 grams of protein per cup. It is an excellent plant-based protein source for those looking to add more nutrients to their diet.

Can I eat Vegetable And Lentil Soup on a keto diet?

Vegetable and Lentil Soup is not typically suitable for a keto diet because lentils are relatively high in carbohydrates, with about 20 grams of net carbs per cup. Those on keto may need to avoid or modify the recipe, such as reducing lentils and focusing on lower-carb vegetables.

What are the health benefits of Vegetable And Lentil Soup?

Vegetable and Lentil Soup is packed with fiber, protein, and essential vitamins like folate, iron, and potassium, making it beneficial for digestion, heart health, and maintaining energy levels. However, some canned varieties may be high in sodium, so it’s best to check labels or make a homemade version.

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

A typical serving size of Vegetable and Lentil Soup is about 1 to 1.5 cups, which provides around 150-200 calories depending on the recipe. This portion ensures a balanced intake of nutrients while fitting into a meal plan.

How does Vegetable And Lentil Soup compare to similar soups?

Compared to soups like chicken noodle or cream-based soups, Vegetable and Lentil Soup is lower in fat and often higher in fiber and plant-based protein per serving. It is also versatile for vegan and vegetarian diets, while cream-based soups tend to be higher in calories and saturated fats.

Data Sources & Scientific References