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A filling, medium-thick soup made with lentils and rice.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Medium-Consistency Lentil Soup with Rice (240 g) has 156 calories. That works out to 65 calories per 100 g. It contains 22.8 g of carbs, 7.7 g of protein, 4.3 g of fat and 5.5 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
156
KCAL / 240G
Carbs
22.8g
· 8% DV
Protein
7.7g
· 15% DV
Fat
4.3g
· 6% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 19% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 552 mg | 24% |
| Total carbohydrate | 22.8 g | 8% |
| Fiber | 5.5 g | 20% |
| Protein | 7.7 g | 15% |
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) | 240 g | 156 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 1 ounce (medium) | 28.4 g | 18 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (small) | 180 g | 117 kcal |
| 1 serving (small) | 180 g | 117 kcal |
| 1 serving (medium) | 250 g | 163 kcal |
| 1 cup (large) | 300 g | 195 kcal |
| 1 serving (large) | 350 g | 228 kcal |
Calculated from 65 calories per 100 g.
Medium-consistency lentil soup with rice is made by simmering lentils, rice, and aromatics until tender. Blend it briefly or mash some of the lentils if you want a smoother texture, then adjust with hot water so it stays pourable rather than thick.
Red lentils are commonly used in medium-consistency lentil soup with rice because they soften and break down, giving the soup body. Green or brown lentils can also work, but they stay more intact and generally need longer cooking.
Add the rice with the lentils if you want both ingredients to soften together. For firmer grains, add the rice after the lentils have started cooking, since rice can turn mushy if simmered too long.
Stir in hot water a little at a time if medium-consistency lentil soup with rice becomes too thick. Rice continues absorbing liquid as the soup stands, so you may need to loosen leftovers again while reheating.
Yes, medium-consistency lentil soup with rice can be frozen, though the rice may soften and the texture may thicken after thawing. Defrost it in the refrigerator and stir in hot water as you reheat it.
Plain white rice works well in medium-consistency lentil soup with rice because it softens readily and blends with the lentils. Rinse it before cooking to remove surface starch, especially if you want the soup to remain less sticky.
Bread, a crisp salad, or pickled vegetables pair well with medium-consistency lentil soup with rice. A squeeze of lemon at the table adds brightness, while yogurt can make the meal more substantial.
Yes, medium-consistency lentil soup with rice can be cooked in a pressure cooker. Rice may soften faster than lentils, so add it after pressure cooking if you want distinct grains, then simmer until it is tender.
Medium-consistency lentil soup with rice keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and add a little hot water when reheating because the rice will absorb liquid.
Yes, leftover cooked rice works in medium-consistency lentil soup with rice. Stir it in near the end of cooking, just long enough to heat through; adding it too early can make the grains break down and thicken the soup.
Vitamins
Folate
84µg · 21% DV
B1
0.14mg · 12% DV
Biotin
3.6µg · 12% DV
B6
0.19mg · 11% DV
Minerals
Copper
0.29mg · 32% DV
Sodium
552mg · 24% DV
Manganese
0.53mg · 23% DV
Phosphorus
132mg · 19% DV
Potassium ⭐
312mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 156 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.
Medium-Consistency Lentil Soup with Rice is a home-style soup in which lentils and rice simmer together in water or stock. The rice softens as it cooks, giving the soup body without making it especially thick, while the lentils bring a hearty, earthy flavour. It is common in Turkish cooking, with variations from one household to another.
In Turkey, it is often served as a first course or a simple meal, usually with bread and sometimes a squeeze of lemon or a little chilli oil. Elsewhere, it makes an easy lunch or supper; pair it with salad or flatbread for a fuller meal. Its fibre helps make it satisfying, and using less oil keeps the bowl lighter.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.84g
MONOUNSATURATED
1.56g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.