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Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Lentil soup with vermicelli and tomato paste (250 g) has 190 calories. That works out to 76 calories per 100 g. It contains 29.3 g of carbs, 9.5 g of protein, 4.3 g of fat and 7 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 250 g
190
KCAL / 250G
Carbs
29.3g
· 11% DV
Protein
9.5g
· 19% DV
Fat
4.3g
· 6% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 20% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.55 g | 3% |
| Trans fat | 0 g | |
| Sodium | 613 mg | 27% |
| Total carbohydrate | 29.3 g | 11% |
| Fiber | 7 g | 25% |
| Protein | 9.5 g | 19% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 190 kcal |
| 100 g | 100 g | 76 kcal |
| 1 cup (small) | 180 g | 137 kcal |
| 1 serving (small) | 200 g | 152 kcal |
| 1 bottle (medium) | 300 g | 228 kcal |
| 1 serving (medium) | 300 g | 228 kcal |
| 1 cup (large) | 350 g | 266 kcal |
| 1 serving (large) | 450 g | 342 kcal |
Calculated from 76 calories per 100 g.
Lentil soup with vermicelli and tomato paste is made by cooking lentils with sautéed onion and tomato paste, then adding vermicelli near the end. Simmer until the lentils are tender and the pasta is cooked, seasoning with salt and spices.
Red lentils are the usual choice for lentil soup with vermicelli and tomato paste because they soften quickly and give the broth a thick, smooth body. Brown or green lentils hold their shape more and need a longer cooking time.
Add the vermicelli to lentil soup with vermicelli and tomato paste only when the lentils are nearly tender. Cook just until the pasta is done, and avoid leaving the soup simmering or sitting hot for a long time afterward.
Yes, briefly sautéing the tomato paste with the onion helps deepen its flavor and removes its raw taste. Stir it over medium heat before adding liquid, taking care not to let it scorch.
Yes, but blend the lentil mixture before adding the vermicelli if you want a smooth soup. Blending after the pasta is cooked can break it into small pieces and make the texture less appealing.
Lentil soup with vermicelli and tomato paste thickens as it sits because both the lentils and pasta absorb liquid. Stir in a little hot water or broth when reheating until it reaches the consistency you want.
Yes, lentil soup with vermicelli and tomato paste can be served unblended. The lentils will soften into the broth while the vermicelli stays distinct; stir during cooking so lentils and pasta do not settle and stick to the pot.
Lentil soup with vermicelli and tomato paste keeps for about three days in a covered container in the refrigerator. Cool it promptly rather than leaving the pot out, and reheat thoroughly; add water if it has thickened.
Yes, but the vermicelli may turn soft after thawing. For a better texture, freeze the lentil soup base before adding the pasta, then cook fresh vermicelli in the reheated soup.
Lentil soup with vermicelli and tomato paste pairs well with crusty bread, a simple salad, or lemon wedges. Add lemon at the table so each person can brighten the savory tomato-and-lentil broth to taste.
Vitamins
Folate
95µg · 24% DV
B6
0.25mg · 15% DV
B1
0.18mg · 15% DV
B5
0.5mg · 10% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.68mg · 30% DV
Sodium
613mg · 27% DV
Phosphorus
165mg · 24% DV
Potassium ⭐
475mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 190 calories in 1 cup (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.
Lentil soup with vermicelli and tomato paste is a homestyle Turkish soup made by simmering lentils with tomato paste and small pasta, often with onion and seasoning. The lentils soften into a hearty base, while the vermicelli adds a tender, slightly springy texture. Tomato paste gives the broth its warm colour and a savoury, gently tangy flavour.
In Turkey it is commonly served hot as a first course at lunch or dinner, with lemon and bread at the table; it is also a comforting choice during colder weather and at iftar. For English-speaking cooks, it makes an easy one-pot meal alongside a crisp salad. It provides fibre and plant protein; use a modest amount of oil and serve with less bread for a lighter bowl.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.55g
MONOUNSATURATED
1.85g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.