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Onion and Tomato Paste Lentil Soup Calories
Source of fiber and plant protein
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Onion and Tomato Paste Lentil Soup (250 g) has 183 calories. That works out to 73 calories per 100 g. It contains 26.8 g of carbs, 9.5 g of protein, 4.5 g of fat and 7.8 g of fiber. Its 0.4 mg of Copper covers 39% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Onion and Tomato Paste Lentil Soup Nutrition Facts
Selected: 1 cup (medium) · 250 g
183
KCAL / 250G
Carbs
26.8g
· 10% DV
Protein
9.5g
· 19% DV
Fat
4.5g
· 6% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 20% · Fat 22%
Onion and Tomato Paste Lentil Soup nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 183 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.55 g | 3% |
| Trans fat | 0 g | |
| Sodium | 575 mg | 25% |
| Total carbohydrate | 26.8 g | 10% |
| Fiber | 7.8 g | 28% |
| 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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How Many Calories in 1 Cup of Onion and Tomato Paste Lentil Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 183 kcal |
| 100 g | 100 g | 73 kcal |
| 1 cup (small) | 180 g | 131 kcal |
| 1 serving (small) | 200 g | 146 kcal |
| 1 bottle (medium) | 300 g | 219 kcal |
| 1 pack (medium) | 300 g | 219 kcal |
| 1 serving (large) | 300 g | 219 kcal |
| 1 cup (large) | 350 g | 256 kcal |
Calculated from 73 calories per 100 g.
Frequently Asked Questions About Onion and Tomato Paste Lentil Soup
What lentils work best in Onion and Tomato Paste Lentil Soup?
Red lentils work best in Onion and Tomato Paste Lentil Soup because they soften quickly and break down into a thick, smooth broth. Brown or green lentils keep more of their shape, so the finished soup will be heartier and need longer cooking.
How do you make Onion and Tomato Paste Lentil Soup from scratch?
To make Onion and Tomato Paste Lentil Soup, soften chopped onion in oil, stir in tomato paste, then add rinsed lentils and water or stock. Simmer until the lentils fall apart, season to taste, and blend if you prefer a smooth texture.
Why is Onion and Tomato Paste Lentil Soup sometimes bitter?
Onion and Tomato Paste Lentil Soup can taste bitter if the tomato paste or spices are scorched. Cook the paste briefly over moderate heat, stirring constantly, and add the liquid before it darkens or sticks to the bottom of the pot.
Can you make Onion and Tomato Paste Lentil Soup without a blender?
Yes, Onion and Tomato Paste Lentil Soup can be made without a blender. Red lentils naturally break down as they cook, so simmer them until soft and mash a few against the side of the pot if you want a thicker texture.
What can you use instead of tomato paste in Onion and Tomato Paste Lentil Soup?
Crushed tomatoes can replace tomato paste in Onion and Tomato Paste Lentil Soup, but they add more liquid and give a milder tomato flavor. Simmer the soup uncovered for a little longer if needed, and adjust the liquid gradually to keep it from becoming thin.
Does Onion and Tomato Paste Lentil Soup need lemon?
No, lemon is optional in Onion and Tomato Paste Lentil Soup, but a squeeze at the table brightens its earthy, savory flavor. Add it to individual bowls rather than the whole pot if you plan to store or freeze leftovers.
How can you make Onion and Tomato Paste Lentil Soup thicker?
To thicken Onion and Tomato Paste Lentil Soup, simmer it uncovered until some liquid evaporates, or blend part of the cooked lentils into the broth. Avoid adding flour as a first fix; lentils provide body as they soften.
Can Onion and Tomato Paste Lentil Soup be frozen?
Yes, Onion and Tomato Paste Lentil Soup freezes well. Cool it, portion it into airtight freezer-safe containers, and leave a little room for expansion. Thaw it in the refrigerator and stir while reheating, adding water if it has thickened.
What should you serve with Onion and Tomato Paste Lentil Soup?
Onion and Tomato Paste Lentil Soup pairs well with crusty bread, a simple green salad, or a sandwich. A lemon wedge and a little chili oil or fresh herbs make an easy topping without changing the soup itself.
How long does Onion and Tomato Paste Lentil Soup last in the refrigerator?
Onion and Tomato Paste Lentil Soup keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, then reheat only the portion you plan to eat and stir well because the lentils settle and thicken.
Onion and Tomato Paste Lentil Soup Vitamins & Minerals
Vitamins
Folate
90µg · 23% DV
B1
0.2mg · 17% DV
B6
0.25mg · 15% DV
B3
1.55mg · 10% DV
Minerals
Copper
0.35mg · 39% DV
Manganese
0.7mg · 30% DV
Sodium
575mg · 25% DV
Phosphorus
165mg · 24% DV
Potassium ⭐
513mg · 15% DV
Onion and 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 Onion and Tomato Paste Lentil Soup
To burn the 183 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.
What is Onion and Tomato Paste Lentil Soup?
Onion and Tomato Paste Lentil Soup is a Turkish-style home-cooked soup made by simmering lentils with onion and tomato paste, usually in water or stock with seasonings. It can be served as it is or blended until smooth, depending on the texture you prefer.
The lentils make it hearty, while onion and tomato paste give the broth a savoury, gently tangy depth. In Turkey, it is commonly served as a first course or a simple lunch, with bread and often a squeeze of lemon; it also fits naturally into an iftar meal. It provides plant protein and fibre, with 3.8 g protein and 3.1 g fibre per 100 g. For a lighter bowl, use less oil and adjust the thickness with water.
How Nutritious Is Onion and 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 Onion and 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 Onion and Tomato Paste Lentil Soup Contain Allergens?
No known major allergens
Which Diets Is Onion and 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
Onion and Tomato Paste Lentil Soup Fat Profile
SATURATED
0.55g
MONOUNSATURATED
2.05g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.