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Oil-Free Tomato-Paste-Free Lentil Soup Calories
Source of plant protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oil-Free Tomato-Paste-Free Lentil Soup (240 g) has 151 calories. That works out to 63 calories per 100 g. It contains 25.7 g of carbs, 10.6 g of protein, 0.7 g of fat and 9.1 g of fiber. Its 0.4 mg of Copper covers 43% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Oil-Free Tomato-Paste-Free Lentil Soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
151
KCAL / 240G
Carbs
25.7g
· 9% DV
Protein
10.6g
· 21% DV
Fat
0.7g
· 1% DV
Fiber
9.1g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 28% · Fat 4%
Oil-Free Tomato-Paste-Free Lentil Soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 29 mg | 1% |
| Total carbohydrate | 25.7 g | 9% |
| Fiber | 9.1 g | 33% |
| Protein | 10.6 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 Cup of Oil-Free Tomato-Paste-Free Lentil Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 151 kcal |
| 100 g | 100 g | 63 kcal |
| 1 cup (small) | 180 g | 113 kcal |
| 1 bottle (medium) | 250 g | 158 kcal |
| 1 serving (medium) | 250 g | 158 kcal |
| 1 pack (medium) | 300 g | 189 kcal |
| 1 cup (large) | 360 g | 227 kcal |
| 1 serving (large) | 400 g | 252 kcal |
Calculated from 63 calories per 100 g.
Frequently Asked Questions About Oil-Free Tomato-Paste-Free Lentil Soup
How do you make oil-free tomato-paste-free lentil soup?
Make oil-free tomato-paste-free lentil soup by simmering lentils with onion, carrots, and water or broth until soft, then blending to your preferred texture. Season with cumin, black pepper, and lemon; sautéing is not necessary.
What kind of lentils work best in oil-free tomato-paste-free lentil soup?
Red lentils are a popular choice for oil-free tomato-paste-free lentil soup because they soften quickly and blend into a smooth bowl. Green or brown lentils hold their shape more and need longer cooking, so the result is chunkier.
How do you add flavor to oil-free tomato-paste-free lentil soup without oil?
Build flavor in oil-free tomato-paste-free lentil soup with onion, garlic, carrots, cumin, and black pepper, simmered directly with the lentils. Finish with lemon juice or fresh herbs; these add brightness without relying on oil or tomato paste.
How can you thicken oil-free tomato-paste-free lentil soup?
To thicken oil-free tomato-paste-free lentil soup, cook it until the lentils break down and blend it until smooth. If it is still thin, simmer it uncovered so excess liquid evaporates, stirring occasionally to prevent sticking.
Can you make oil-free tomato-paste-free lentil soup without sautéing the vegetables?
Yes, you can make oil-free tomato-paste-free lentil soup without sautéing. Add chopped onion, carrots, and any other vegetables straight to the pot with the lentils and liquid, then simmer until everything is tender.
How long does oil-free tomato-paste-free lentil soup last in the fridge?
Oil-free tomato-paste-free lentil soup keeps for about 3–4 days in a covered container in the refrigerator. Cool leftovers promptly rather than leaving them out for an extended time, and reheat until steaming before serving.
Can you freeze oil-free tomato-paste-free lentil soup?
Yes, oil-free tomato-paste-free lentil soup freezes well. Cool it, portion it into airtight freezer-safe containers, and leave a little room for expansion. After thawing, stir in water or broth if the soup has become too thick.
What can you serve with oil-free tomato-paste-free lentil soup?
Serve oil-free tomato-paste-free lentil soup with crusty bread, a green salad, or roasted vegetables. A squeeze of lemon and fresh herbs work well as toppings; bread or other sides make the meal more substantial.
Is oil-free tomato-paste-free lentil soup filling?
Yes, oil-free tomato-paste-free lentil soup can be filling because lentils provide fiber and plant protein. Blending it makes a smooth, substantial soup; adding vegetables or serving it with bread can make it more of a full meal.
Can you make oil-free tomato-paste-free lentil soup in a slow cooker?
Yes, oil-free tomato-paste-free lentil soup can be made in a slow cooker. Add rinsed lentils, chopped vegetables, seasonings, and liquid, then cook until the lentils are soft; blend at the end if you want a smoother texture.
Oil-Free Tomato-Paste-Free Lentil Soup Vitamins & Minerals
Vitamins
Folate
115.2µg · 29% DV
B6
0.24mg · 14% DV
B1
0.17mg · 14% DV
B5
0.46mg · 9% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.7mg · 30% DV
Phosphorus
187mg · 27% DV
Iron
3.24mg · 18% DV
Potassium ⭐
492mg · 14% DV
Sodium
29mg · 1% DV
Oil-Free Tomato-Paste-Free Lentil Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Tomato-Paste-Free Lentil Soup
To burn the 151 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 Oil-Free Tomato-Paste-Free Lentil Soup?
Oil-free, tomato-paste-free lentil soup is a simple soup of lentils simmered in water or stock, without the oil and tomato paste used in many versions. It is often made with red lentils, while onion and seasonings vary from kitchen to kitchen. The result can be blended smooth or served with a little texture, and it fits comfortably into everyday home cooking.
Serve it hot, perhaps with lemon, bread or a crisp salad. In Turkey it may appear as a light meal, a first course, or at iftar; elsewhere, it works well as an easy lunch or supper. Lentils contribute plant protein and fibre, with 3.8 g of fibre per 100 g. It is a filling choice when you want a meal without added cooking oil; adjust the seasoning and thickness to taste.
How Nutritious Is Oil-Free Tomato-Paste-Free 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 Oil-Free Tomato-Paste-Free 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 Oil-Free Tomato-Paste-Free Lentil Soup Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Tomato-Paste-Free 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
Oil-Free Tomato-Paste-Free Lentil Soup Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 4.8:1
Above the ideal 4:1 (4.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.