Red Lentil Soup Recipe With Nutrition Data and Calorie Count

Red Lentil Soup

Healthy vegetarian lentil soup that's the perfect winter warmer.

Yields:

4 servings

Prep Time:

10 mins

Cook Time:

30 mins

Meal Type:

Soup

Rating:

Ingredients

  • 1 cup red lentils
  • 1 medium whole tomato
  • 1 small white onion
  • 1 small carrot
  • 1 tsp salt
  • 1 tsp cayenne pepper
  • 1 wedge yields lemon juice
  • 1 tsp olive oil
  • 4 cups water

Directions

  • Chop onion, tomato and carrot. You don't have to cut them up too small because in the end you will use a blender.
  • Sauté onions in olive oil or cooking spray until transparent.
  • Add carrots, sauté for a minute or so, add tomatoes, sauté for a couple of minutes more.
  • Add lentils.
  • Add water. Boil. Add a little salt, or you can skip the salt. Add cayenne pepper or red pepper flakes (optional).
  • When the carrots are soft (boil about 15-20 minutes), pour everything in a blender. Blend until smooth.
  • Pour contents back into the pot, if the soup is too thick you can add some more water, but it shouldn't be too watery either. Boil for a another minute.
  • Serve with or without a dash of fresh lemon juice.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 199
% Daily Value*
  • Total Fat
    Amount Per Serving 1.82g
    % Daily Value 2%
    • Saturated Fat
      Amount Per Serving 0.268g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 0.471g
    • Monounsaturated Fat
      Amount Per Serving 0.946g
  • Cholesterol
    Amount Per Serving 0mg
    % Daily Value 0%
  • Sodium
    Amount Per Serving 600mg
    % Daily Value 26%
  • Total Carbohydrate
    Amount Per Serving 33.39g
    % Daily Value 12%
    • Dietary Fiber
      Amount Per Serving 15.8g
      % Daily Value 56%
    • Total Sugars
      Amount Per Serving 3.18g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 12.99g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 14mcg
    % Daily Value 2%
  • Vitamin C
    Amount Per Serving 10mg
    % Daily Value 11%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 3mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 21mg
    % Daily Value 117%
  • Potassium
    Amount Per Serving 608mg
    % Daily Value 13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 199 KCal
  • Fat 1.82 g
  • Carbs 33.39 g
  • Protein 12.99 g

There are 199 calories in 1 serving of Red Lentil Soup.

How long would it take to burn off 199 KCal?

Basketball

20 minutes

Cycling (10 MPH)

27 minutes

Jogging

16 minutes

Running

13 minutes

Swimming (crawl, moderate pace)

19 minutes

Walking

23 minutes

Weight Training

23 minutes

Values estimated based on person weighing 160 lbs.

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