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Broccoli zucchini lentil soup Calories
Source of fiber and plant protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Broccoli zucchini lentil soup (300 g) has 165 calories. That works out to 55 calories per 100 g. It contains 28.5 g of carbs, 10.5 g of protein, 2.1 g of fat and 9.9 g of fiber. Its 72 µg of Vitamin K covers 60% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Broccoli zucchini lentil soup Nutrition Facts
Selected: 1 bottle (medium) · 300 g
165
KCAL / 300G
Carbs
28.5g
· 10% DV
Protein
10.5g
· 21% DV
Fat
2.1g
· 3% DV
Fiber
9.9g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 24% · Fat 11%
Broccoli zucchini lentil soup nutrition facts table · 1 bottle (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 375 mg | 16% |
| Total carbohydrate | 28.5 g | 10% |
| Fiber | 9.9 g | 35% |
| Protein | 10.5 g | 21% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Bottle of Broccoli zucchini lentil soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 300 g | 165 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (small) | 180 g | 99 kcal |
| 1 bottle (small) | 250 g | 138 kcal |
| 1 serving (medium) | 250 g | 138 kcal |
| 1 serving (large) | 350 g | 193 kcal |
| 1 cup (double) | 360 g | 198 kcal |
| 1 bottle (large) | 400 g | 220 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Broccoli zucchini lentil soup
How do you make broccoli zucchini lentil soup?
To make broccoli zucchini lentil soup, soften onion in a pot, add lentils and broth, then add the zucchini and broccoli as the lentils begin to soften. Cook until the vegetables are tender, then blend for a smooth soup or leave it chunky.
Can you make broccoli zucchini lentil soup with canned lentils?
Yes, canned lentils work in broccoli zucchini lentil soup. Drain and rinse them, then add them after the zucchini and broccoli have started cooking, since canned lentils are already tender. Simmer just long enough for the flavors to come together.
Should broccoli zucchini lentil soup be blended?
Broccoli zucchini lentil soup can be blended or served chunky. Blend it after the vegetables are tender for a smooth texture; for more bite, blend only part of the pot or mash some of the lentils and vegetables with a spoon.
Can you freeze broccoli zucchini lentil soup?
Yes, broccoli zucchini lentil soup freezes well in sealed, portion-sized containers once cooled. The zucchini and broccoli may become softer after thawing, so stir the soup thoroughly while reheating and add a little water or broth if it has thickened.
How long does broccoli zucchini lentil soup last in the fridge?
Broccoli zucchini lentil soup keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat rather than repeatedly warming the whole batch.
When should you add broccoli and zucchini to lentil soup?
For broccoli zucchini lentil soup, add broccoli and zucchini after the lentils have started to soften. This helps prevent the vegetables from overcooking while the lentils finish cooking, keeping more of their flavor and avoiding an overly strong broccoli taste.
Can you use frozen broccoli in broccoli zucchini lentil soup?
Yes, frozen broccoli is suitable for broccoli zucchini lentil soup and can go straight into the pot without thawing. Add it toward the end of cooking, since frozen florets soften quickly and can lose their shape if simmered for too long.
What spices go well in broccoli zucchini lentil soup?
Cumin, black pepper, paprika, and thyme all work well in broccoli zucchini lentil soup. Start with a light hand so the seasonings do not overpower the mild zucchini and broccoli, then adjust the soup before serving with lemon or chili flakes.
What can you serve with broccoli zucchini lentil soup?
Crusty bread or a simple green salad pairs well with broccoli zucchini lentil soup. For a more substantial meal, serve it with a sandwich or roasted vegetables; a squeeze of lemon at the table brightens the lentils and broccoli.
How can you make broccoli zucchini lentil soup creamy without dairy?
Blend part or all of broccoli zucchini lentil soup to make it creamy without adding dairy. The cooked lentils help thicken the soup, and a little extra broth can bring it back to a pourable consistency after blending.
Broccoli zucchini lentil soup Vitamins & Minerals
Vitamins
Vitamin K
72µg · 60% DV
Vitamin C
46.5mg · 52% DV
Folate
96µg · 24% DV
B6
0.3mg · 18% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.72mg · 31% DV
Phosphorus
204mg · 29% DV
Iron
3.15mg · 18% DV
Potassium ⭐
585mg · 17% DV
Sodium
375mg · 16% DV
Broccoli zucchini lentil soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli zucchini lentil soup
To burn the 165 calories in 1 bottle (medium) (300 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Broccoli zucchini lentil soup?
Broccoli zucchini lentil soup combines lentils with broccoli and zucchini in a savoury, home-style soup. It is a flexible vegetable variation rather than a single fixed regional recipe; aromatics such as onion and seasonings are often used to build its flavour.
The lentils make the soup hearty, while the vegetables bring a mild, fresh taste and a soft texture. It works as a light main meal or as a starter, and is easy to serve with bread or a squeeze of lemon. It provides fibre and plant protein. For a lighter bowl, use modest amounts of oil and leave some of the vegetables intact instead of blending the soup completely.
How Nutritious Is Broccoli zucchini lentil soup?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Broccoli zucchini lentil soup Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Broccoli zucchini lentil soup Contain Allergens?
No known major allergens
Which Diets Is Broccoli zucchini lentil soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Broccoli zucchini lentil soup Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.