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Flourless Low-Oil Vegetable Lentil Soup Calories
High in fiber and plant protein, low in oil
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Flourless Low-Oil Vegetable Lentil Soup (250 g) has 163 calories. That works out to 65 calories per 100 g. It contains 26.3 g of carbs, 10.5 g of protein, 3 g of fat and 8.8 g of fiber. Its 0.4 mg of Copper covers 42% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Flourless Low-Oil Vegetable Lentil Soup Nutrition Facts
Selected: 1 bottle (medium) · 250 g
163
KCAL / 250G
Carbs
26.3g
· 10% DV
Protein
10.5g
· 21% DV
Fat
3g
· 4% DV
Fiber
8.8g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 24% · Fat 16%
Flourless Low-Oil Vegetable Lentil Soup nutrition facts table · 1 bottle (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 26.3 g | 10% |
| Fiber | 8.8 g | 31% |
| 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 Flourless Low-Oil Vegetable Lentil Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 250 g | 163 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (small) | 180 g | 117 kcal |
| 1 serving (medium) | 300 g | 195 kcal |
| 1 bottle (large) | 350 g | 228 kcal |
| 1 cup (double) | 360 g | 234 kcal |
| 1 serving (large) | 450 g | 293 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Flourless Low-Oil Vegetable Lentil Soup
How do you make flourless low-oil vegetable lentil soup?
Make flourless low-oil vegetable lentil soup by simmering lentils with vegetables until soft, then blending until smooth. Onion and carrot are common additions, while potato can add body. Use a small amount of oil to soften the vegetables, or add them straight to the pot.
What vegetables go in flourless low-oil vegetable lentil soup?
Onion and carrot are common in flourless low-oil vegetable lentil soup; potato, garlic, or celery also work well. Chop the vegetables into similar-sized pieces so they cook evenly. Potato makes the blended soup thicker, so adjust the liquid to suit your preferred texture.
How does flourless low-oil vegetable lentil soup get thick without flour?
Flourless low-oil vegetable lentil soup thickens when the cooked lentils and vegetables are blended together. If it is too thick, stir in hot water or stock; if it is too thin, simmer it uncovered for a few minutes to reduce the liquid.
Which lentils are best for flourless low-oil vegetable lentil soup?
Red lentils are the usual choice for flourless low-oil vegetable lentil soup because they cook quickly and break down into a smooth texture. Green or brown lentils can also be used, but they take longer to soften and leave the soup more textured.
Do you need to blend flourless low-oil vegetable lentil soup?
No, blending is optional for flourless low-oil vegetable lentil soup. Blend it fully for a smooth finish, or blend only part of the pot and stir it back in if you prefer a thicker soup with some lentils and vegetables left intact.
What spices taste good in flourless low-oil vegetable lentil soup?
Cumin, black pepper, and paprika or chili flakes all suit flourless low-oil vegetable lentil soup. Cumin complements the earthy lentils, while chili adds heat. Add delicate spices near the end of cooking so their aroma does not fade during a long simmer.
Can you make flourless low-oil vegetable lentil soup in an Instant Pot?
Yes, flourless low-oil vegetable lentil soup can be made in an Instant Pot. Add the lentils, chopped vegetables, seasoning, and cooking liquid, then use the pressure-cook setting until the lentils are soft. Blend after cooking, taking care with the hot contents.
What should you serve with flourless low-oil vegetable lentil soup?
Serve flourless low-oil vegetable lentil soup with lemon wedges, a green salad, or bread. A fresh, acidic side balances its earthy flavor. For a lighter meal, choose salad or roasted vegetables rather than adding a rich, creamy accompaniment.
How long does flourless low-oil vegetable lentil soup last in the fridge?
Flourless low-oil vegetable lentil soup keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly rather than leaving it out for hours, and reheat only the portion you plan to eat until it is steaming hot.
Can you freeze flourless low-oil vegetable lentil soup?
Yes, flourless low-oil vegetable lentil soup freezes well. Cool it first, portion it into freezer-safe containers, and leave room for expansion. Thaw it in the refrigerator, then reheat and stir; add a little water if the texture has thickened.
Flourless Low-Oil Vegetable Lentil Soup Vitamins & Minerals
Vitamins
Folate
120µg · 30% DV
B1
0.25mg · 21% DV
Vitamin C
13.75mg · 15% DV
B6
0.25mg · 15% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.7mg · 30% DV
Phosphorus
195mg · 28% DV
Sodium
450mg · 20% DV
Potassium ⭐
513mg · 15% DV
Flourless Low-Oil Vegetable Lentil Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flourless Low-Oil Vegetable Lentil Soup
To burn the 163 calories in 1 bottle (medium) (250 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 Flourless Low-Oil Vegetable Lentil Soup?
Flourless, low-oil vegetable lentil soup is a home-style soup made by cooking lentils with vegetables until tender, then serving it smooth or with a little texture. It is familiar in Turkish cooking, where lentil soups are everyday fare, and leaving out flour lets the lentils and vegetables provide the body.
Serve it hot for lunch or supper, often with bread and a squeeze of lemon; a simple salad makes a fresh contrast. Its mild, savoury flavour works well as a light starter or as the centre of a modest meal. Lentils make it a source of plant protein and fibre, with 3.5 g of fibre per 100 g. For an even lighter bowl, keep the oil measured and add extra vegetables.
How Nutritious Is Flourless Low-Oil Vegetable 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 Flourless Low-Oil Vegetable 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 Low-Oil Vegetable Lentil Soup Contain Allergens?
No known major allergens
Which Diets Is Flourless Low-Oil Vegetable 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 Low-Oil Vegetable Lentil Soup Fat Profile
SATURATED
0.4g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.