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Cold Purslane, Lentil, Rice and Bulgur Soup Calories
Source of fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
Cold Purslane, Lentil, Rice and Bulgur Soup Nutrition Facts
Selected: 100 g
67
KCAL / 100G
Carbs
11.7g
· 72%
Protein
3.2g
· 20%
Fat
0.6g
· 8%
Fiber
2.8g
Cold Purslane, Lentil, Rice and Bulgur Soup Vitamins & Minerals
Vitamins
Vitamin K
32µg · 27% DV
B1
0.09mg · 8% DV
Folate
32µg · 8% DV
Vitamin C
7.1mg · 8% DV
Minerals
Phosphorus
74mg · 11% DV
Zinc
1mg · 9% DV
Magnesium
28mg · 7% DV
Iron
1mg · 6% DV
Cold Purslane, Lentil, Rice and Bulgur Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cold Purslane, Lentil, Rice and Bulgur 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 Cold Purslane, Lentil, Rice and Bulgur Soup Contain Allergens?
Contains these allergens:
Which Diets Is Cold Purslane, Lentil, Rice and Bulgur Soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cold Purslane, Lentil, Rice and Bulgur Soup Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 3.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cold Purslane, Lentil, Rice and Bulgur Soup
Cold Purslane, Lentil, Rice and Bulgur Soup — Frequently Asked Questions
How long does cold purslane, lentil, rice and bulgur soup keep in the fridge?
It usually keeps well for up to 2 days in an airtight container in the refrigerator. Because it contains rice and bulgur, it may thicken as it sits, so stir in a little water before serving if needed.
Can this soup be frozen?
Yes, but the texture may change after thawing, especially the purslane, which can become softer and more watery. For better results, freeze the lentil-grain base and add fresh purslane later.
What can I serve with this soup to make it more filling?
It pairs well with a crisp salad, whole-grain bread, or a side with extra protein. That turns it from a light dish into a more balanced meal.
Is this soup better before or after exercise?
Because it contains legumes and fiber, it may feel heavy right before intense training for some people. It is often more comfortable 2–3 hours before exercise or afterward as a light recovery meal.
Does combining lentils, rice, and bulgur make the soup too starchy?
Not necessarily; the mix also improves texture and eating quality. Lentils add body, while rice and bulgur help create a satisfying, spoonable consistency.
Can this soup cause bloating?
It can in people who are sensitive to legumes. Cooking the lentils well, starting with a smaller portion, and eating it chilled rather than ice-cold may help tolerance.
Does cooking purslane destroy all of its benefits?
No, cooking does not remove everything. Some heat-sensitive vitamins may decrease, but the soup still provides nourishment and variety.
Who should be cautious with this soup?
Anyone avoiding gluten should be careful because bulgur contains gluten. People with a history of kidney stones may also want to ask a clinician about purslane and other oxalate-containing greens.
Is it okay to eat this soup at night?
Yes, many people tolerate it well as an evening meal because it is light yet contains legumes and grains. If you are prone to bloating, a smaller portion may be more comfortable late in the day.
What is a common mistake when making this soup?
One common mistake is over-acidifying it too early, which can overpower the purslane and make the flavor harsh. It is better to adjust lemon, salt, and herbs just before serving.
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Nutrition data compiled from USDA FoodData Central and scientific sources.