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Oil-Free Lentil Bulgur Soup Calories
Oil-free source of fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
Oil-Free Lentil Bulgur Soup Nutrition Facts
Selected: 100 g
52
KCAL / 100G
Carbs
9.4g
· 71%
Protein
3.1g
· 24%
Fat
0.3g
· 5%
Fiber
2.7g
Oil-Free Lentil Bulgur Soup Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B6
0.11mg · 6% DV
Folate
25µg · 6% DV
B5
0.18mg · 4% DV
Minerals
Zinc
1mg · 9% DV
Phosphorus
62mg · 9% DV
Sodium
185mg · 8% DV
Iron
1mg · 6% DV
Oil-Free Lentil Bulgur Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oil-Free Lentil Bulgur 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 Oil-Free Lentil Bulgur Soup Contain Allergens?
Contains these allergens:
Which Diets Is Oil-Free Lentil Bulgur Soup Good For?
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
Oil-Free Lentil Bulgur Soup Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
Foods Similar to Oil-Free Lentil Bulgur Soup
Oil-Free Lentil Bulgur Soup — Frequently Asked Questions
How can oil-free lentil bulgur soup be made more flavorful?
Gently softening onion with a little water, then using tomato paste, cumin, black pepper and dried mint builds flavor without oil. A squeeze of lemon at serving brightens the soup and can support absorption of plant-based iron.
Why does lentil bulgur soup get thicker after cooking?
Both lentils and bulgur continue to absorb liquid as the soup sits. Add hot water or low-sodium vegetable stock when reheating to loosen the consistency.
Can oil-free lentil bulgur soup be made ahead and stored?
Yes. Cool it promptly, refrigerate it in a covered container, and use within 3 to 4 days. Reheat only the portion you plan to eat and bring it to a thorough simmer.
Can lentil bulgur soup be frozen?
Yes, although the bulgur may become softer after thawing. Freeze it in individual portions and do not refreeze soup that has already been thawed.
Is lentil bulgur soup better before or after a workout?
It can work as a light meal a few hours before exercise if you tolerate legumes well. After training, pair it with an additional protein food, such as yogurt for dairy eaters or tofu or soy yogurt for vegans.
What should I serve with lentil bulgur soup for a balanced meal?
A lemony salad plus a protein-rich side makes the meal more complete. Chickpeas or tofu suit a vegan meal, while yogurt or ayran can work for vegetarians.
Does lentil bulgur soup cause gas, and how can I reduce it?
Lentils can cause gas or bloating in some people, though tolerance may improve with regular intake. Rinsing lentils well, cooking them thoroughly, starting with a small serving and adding cumin may help some people.
Does being oil-free automatically make this soup healthier?
No. An oil-free recipe may be less energy-dense, but unsaturated fats such as olive oil can still be part of a balanced diet. Overall meal quality, portion size and individual needs matter most.
How is lentil bulgur soup different from regular lentil soup?
Bulgur gives the soup a heartier, more textured consistency and thickens it as it cooks. Regular lentil soup is often blended smooth and does not include bulgur.
Who should be cautious with lentil bulgur soup?
Because bulgur contains gluten, it is not appropriate for people with coeliac disease or medically diagnosed gluten-related disorders. People following prescribed limits on potassium, protein or fluids for kidney disease should discuss suitable portions with their healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.