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Flourless tomato paste lentil soup Calories
Fiber-rich plant-protein soup
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Flourless tomato paste lentil soup (240 g) has 154 calories. That works out to 64 calories per 100 g. It contains 24.5 g of carbs, 8.4 g of protein, 3.1 g of fat and 7.4 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Flourless tomato paste lentil soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
154
KCAL / 240G
Carbs
24.5g
· 9% DV
Protein
8.4g
· 17% DV
Fat
3.1g
· 4% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 21% · Fat 18%
Flourless tomato paste lentil soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 24.5 g | 9% |
| Fiber | 7.4 g | 26% |
| Protein | 8.4 g | 17% |
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 Cup of Flourless tomato paste lentil soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 154 kcal |
| 1 tablespoon (medium) | 15 g | 10 kcal |
| 100 g | 100 g | 64 kcal |
| 1 cup (half) | 120 g | 77 kcal |
| 1 cup (small) | 180 g | 115 kcal |
| 1 serving (large) | 300 g | 192 kcal |
| 1 serving (extra large) | 400 g | 256 kcal |
| 2 cup (double) | 480 g | 307 kcal |
Calculated from 64 calories per 100 g.
Frequently Asked Questions About Flourless tomato paste lentil soup
How do you make flourless tomato paste lentil soup?
Flourless tomato paste lentil soup is made by simmering lentils with onion, tomato paste and stock or water, then blending until smooth. Soften the onion first, stir in the paste briefly, and adjust the finished soup’s thickness with liquid.
Which lentils work best in flourless tomato paste lentil soup?
Red lentils work best in flourless tomato paste lentil soup because they cook quickly and break down into a naturally thick, smooth base. Brown or green lentils hold their shape more, so the soup will have a different texture and may need longer cooking.
How can you thicken flourless tomato paste lentil soup without flour?
Blend the cooked lentils to thicken flourless tomato paste lentil soup without flour. The lentils themselves provide body, so cook them until very soft and blend part or all of the pot; add hot water or stock if the soup becomes too thick.
Does flourless tomato paste lentil soup need to be blended?
No, flourless tomato paste lentil soup does not have to be blended. Blending makes the smooth texture common in many lentil soups, while leaving it unblended gives a chunkier bowl; you can also blend just part of the pot.
When should you add tomato paste to flourless tomato paste lentil soup?
Add the tomato paste to flourless tomato paste lentil soup after softening the onion, and cook it briefly before adding lentils and liquid. This helps disperse the paste and deepen its flavor; keep stirring so it does not scorch.
Why does flourless tomato paste lentil soup taste too sour?
Flourless tomato paste lentil soup can taste too sour if the tomato paste is especially sharp or the soup is under-seasoned. Simmer it a little longer and adjust the salt; a small amount of lemon is better added at the table, not to an already tart pot.
What can you serve with flourless tomato paste lentil soup?
Flourless tomato paste lentil soup pairs well with crusty bread, a fresh salad, or a simple grain side. A squeeze of lemon and herbs can brighten the bowl; choose a substantial side if serving the soup as the main meal.
How long does flourless tomato paste lentil soup last in the fridge?
Flourless tomato paste lentil soup keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you need, bringing it thoroughly hot; loosen it with water or stock if it thickens in storage.
Can you freeze flourless tomato paste lentil soup?
Yes, flourless tomato paste lentil soup freezes well. Cool it, portion it into airtight freezer-safe containers, and leave room for expansion. Thaw it in the refrigerator and stir while reheating, adding a little water or stock if needed.
Does flourless tomato paste lentil soup cause gas?
It can: lentils in flourless tomato paste lentil soup may cause gas or bloating for some people because they contain fermentable carbohydrates and fiber. Thorough cooking and starting with a smaller serving may make the soup easier to tolerate.
Flourless tomato paste lentil soup Vitamins & Minerals
Vitamins
Folate
91.2µg · 23% DV
B1
0.24mg · 20% DV
B6
0.24mg · 14% DV
Biotin
2.64µg · 9% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.6mg · 26% DV
Sodium
588mg · 26% DV
Phosphorus
163mg · 23% DV
Potassium ⭐
492mg · 14% DV
Flourless tomato paste lentil soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flourless tomato paste lentil soup
To burn the 154 calories in 1 cup (medium) (240 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 tomato paste lentil soup?
Flourless tomato paste lentil soup is a home-style Turkish soup made by cooking lentils with onion and tomato paste, then blending or mashing them until smooth. Without flour, its thickness comes from the lentils themselves; seasonings and other vegetables vary from one kitchen to another.
Serve it hot, often with lemon squeezed in at the table and bread on the side. In Turkey it may begin a meal or make a simple lunch; elsewhere, it also works well as a warming, easy-to-serve soup. Lentils contribute plant protein and fibre, with 3.1 g of fibre per 100 g. For a lighter meal, pair a bowl with salad and keep the bread portion modest.
How Nutritious Is Flourless tomato paste 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 tomato paste 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 tomato paste lentil soup Contain Allergens?
No known major allergens
Which Diets Is Flourless tomato paste 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
Flourless tomato paste lentil soup Fat Profile
SATURATED
0.43g
MONOUNSATURATED
1.27g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 7.7:1
Above the ideal 4:1 (7.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.