Lentil Soup
SuperfoodExceptional nutritional value
Pureed red lentil soup with onion, carrot, cumin and lemon.
Lentil soup in the Turkish and Middle Eastern style is red lentils simmered with onion, carrot, potato, tomato paste and cumin, then pureed and served with dried mint and lemon. A bowl provides about 11 g of plant protein and 6 g of fiber, with little saturated fat. Squeeze the lemon in at the table, and add bread or rice to make it a full meal.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3.2g | 5.7% |
| Fat | 2.2g | 3.1% |
| Carbs | 11g | 3.7% |
| Simple Sugars | 3.85g | Estimate |
| Complex Carbs | 5.35g | Estimate |
| Fiber | 1.8g | 7.2% |
| Water | 83g | 3.3% |
| Calories | 73 | 3.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.32 | g | 1.6% |
| Monounsaturated | 1.45 | g | 5.8% |
| Polyunsaturated | 0.35 | g | 2.7% |
| Omega-3 | 0.105 | g | Estimate |
| Omega-6 | 0.245 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.16 | mg |
| Vitamin E | 0.4 | mg |
| Selenium | 0.17 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 37.5 | mcg | 4.2% |
| vitamin B1 | 0.057 | mg | 4.8% |
| vitamin B2 | 0.02 | mg | 1.5% |
| vitamin B3 | 0.299 | mg | 1.9% |
| vitamin B6 | 0.071 | mg | 4.2% |
| vitamin B9 | 20.2 | mcg | 5.0% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 2.16 | mg | 2.4% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.4 | mg | 2.7% |
| vitamin K | 2.56 | mcg | 2.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 13 | mg | 1.3% |
| iron | 1.13 | mg | 6.3% |
| magnesium | 11.3 | mg | 2.8% |
| phosphorus | 45.5 | mg | 6.5% |
| potassium | 152 | mg | 5.8% |
| sodium | 304 | mg | 13.2% |
| zinc | 0.499 | mg | 4.5% |
| copper | 0.176 | mg | 19.6% |
| manganese | 0.257 | mg | 11.2% |
| selenium | 0.173 | mcg | 0.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 90 | mg | 12.9% | 127% |
| Isoleucine | 140 | mg | 10.0% | 105% |
| Leucine | 233 | mg | 8.5% | 86% |
| Lysine | 226 | mg | 10.8% | 106% |
| Methionine limiting | 75 | mg | 7.1% | 73% |
| Phenylalanine | 247 | mg | 14.1% | 136% |
| Threonine | 124 | mg | 11.8% | 112% |
| Tryptophan | 30 | mg | 10.7% | 102% |
| Valine | 162 | mg | 8.9% | 91% |
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Recipe
See full recipeIngredients
- Red lentils 250 g
- Olive oil 3 tbsp
- Onion 1 large (180 g)
- Carrot 1 medium (100 g)
- Potato 1 medium (150 g)
- Garlic 2 cloves
- Tomato paste 1 tbsp
- Water or vegetable broth 1.5 L
- Ground cumin 1 tsp
- Paprika or chili flakes 1 tsp
- Dried mint 1 tsp
- Lemon 1, cut into wedges
- Salt and black pepper to taste
Instructions
- 1
Rinse the lentils in a sieve until the water runs clear.
- 2
Heat the oil in a large pot and cook the chopped onion, carrot and potato over medium heat for 8 minutes.
- 3
Add the garlic, tomato paste, cumin and paprika and stir for 1 minute.
- 4
Add the lentils and water, bring to a boil and simmer for 30 minutes, stirring now and then, until the lentils fall apart.
- 5
Blend the soup until smooth, adding a little hot water if it is too thick.
- 6
Season with salt and pepper and sprinkle with the dried mint.
- 7
Serve with lemon wedges to squeeze over at the table.