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Flourless Lentil Soup Calories
High protein, fiber-rich, gluten-free, vegan
In season: Winter · Autumn · Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Flourless Lentil Soup (250 g) has 213 calories. That works out to 85 calories per 100 g. It contains 34.3 g of carbs, 13 g of protein, 1.5 g of fat and 9.3 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Flourless Lentil Soup?
Flourless Lentil Soup is a Turkish-style lentil soup made without the flour sometimes used to thicken soups. Red lentils are commonly simmered with onion and vegetables until soft, then blended into a smooth, thick bowl; the seasoning and exact vegetables vary from kitchen to kitchen.
Serve it hot, with lemon squeezed over the top and perhaps a little chilli or paprika. In Turkey it is a familiar home-cooked soup and often comes with bread; elsewhere, it works as a simple lunch or a light first course. Lentils make it a source of both protein and fibre, while the amount of fat depends largely on how much oil is used. For a lighter bowl, keep the oil modest and use vegetable stock.
Flourless Lentil Soup Nutrition Facts
Selected: 100 g
85
KCAL / 100G
Carbs
13.7g
· 5% DV
Protein
5.2g
· 10% DV
Fat
0.6g
· 1% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 26% · Fat 6%
Flourless Lentil Soup Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
Folate
38µg · 10% DV
B5
0.4mg · 8% DV
B6
0.13mg · 8% DV
Minerals
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Phosphorus
45mg · 6% DV
Magnesium
21mg · 5% DV
How Nutritious Is Flourless 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.
Flourless Lentil Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flourless Lentil Soup
To burn the 85 calories in 100 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.
Is Flourless 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 Flourless Lentil Soup Contain Allergens?
No known major allergens
Which Diets Is Flourless Lentil Soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Flourless Lentil Soup Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Frequently Asked Questions About Flourless Lentil Soup
How do you make flourless lentil soup?
Flourless lentil soup is made by simmering lentils and vegetables until tender, then blending them. Soften onion in a little oil, add lentils, carrot, broth and seasonings, and blend the cooked mixture until smooth.
What ingredients go into flourless lentil soup?
Flourless lentil soup commonly contains red lentils, onion, carrot, broth or water, and seasonings. Flour is not needed for the soup to thicken; garlic, potato, or tomato paste are optional additions that change its flavor.
How do you thicken flourless lentil soup without flour?
Flourless lentil soup thickens as the lentils soften and break down. Blend the cooked soup for a smooth texture, or simmer it uncovered to reduce excess liquid; adding more lentils also thickens it without flour.
Are red or green lentils better for flourless lentil soup?
Red lentils are the usual choice for flourless lentil soup because they soften quickly and blend into a smooth, thick texture. Green lentils hold their shape more, so the soup will be more textured and may need a longer cooking time.
Do you have to blend flourless lentil soup?
No, flourless lentil soup does not have to be blended. Blending gives it the velvety texture often associated with Turkish lentil soup; leave it unblended or blend only part of it if you prefer a more rustic bowl.
What spices taste good in flourless lentil soup?
Cumin, black pepper, paprika, and dried mint all work well in flourless lentil soup. Cumin complements the earthy lentils, while a squeeze of lemon at serving brightens the flavor without changing the soup’s texture.
What do you serve with flourless lentil soup?
Serve flourless lentil soup with lemon wedges, a fresh salad, or crusty bread. A drizzle of spiced oil is also common; the soup is filling on its own, while bread makes it a more substantial meal.
How long does flourless lentil soup keep in the fridge?
Keep flourless lentil soup in a covered container in the refrigerator and reheat only the portion you plan to eat. It thickens as it sits, so stir in a little water or broth while reheating if needed.
Can you freeze flourless lentil soup?
Yes, flourless lentil soup freezes well. Cool it before transferring it to airtight, portion-sized containers; after thawing, stir it thoroughly as the texture may separate slightly, and add water or broth if it seems too thick.
Is flourless lentil soup healthy?
Flourless lentil soup can be a nourishing meal: lentils provide plant protein and fiber, and leaving out flour avoids an unnecessary thickener. Its overall balance depends on additions such as oil, salt, and what you serve alongside it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.