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Pumpkin Vegetable Lentil Protein Soup Calories
Plant-protein, fiber and beta-carotene rich soup
CALORIES
GI
POTASSIUM
FIBER
Pumpkin Vegetable Lentil Protein Soup Nutrition Facts
Selected: 100 g
72
KCAL / 100G
Carbs
11.2g
· 59%
Protein
5.4g
· 28%
Fat
1.1g
· 13%
Fiber
3.2g
Pumpkin Vegetable Lentil Protein Soup Vitamins & Minerals
Vitamins
Vitamin A
210µg · 23% DV
Folate
44µg · 11% DV
B1
0.12mg · 10% DV
Vitamin C
8.5mg · 9% DV
Minerals
Phosphorus
94mg · 13% DV
Zinc
1mg · 9% DV
Potassium ⭐
295mg · 9% DV
Sodium
180mg · 8% DV
Pumpkin Vegetable Lentil Protein Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pumpkin Vegetable Lentil Protein 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 Pumpkin Vegetable Lentil Protein Soup Contain Allergens?
No known major allergens
Which Diets Is Pumpkin Vegetable Lentil Protein 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
Pumpkin Vegetable Lentil Protein Soup Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Foods Similar to Pumpkin Vegetable Lentil Protein Soup
Pumpkin Vegetable Lentil Protein Soup — Frequently Asked Questions
How can pumpkin vegetable lentil protein soup be made more filling?
Pair it with whole-grain bread, bulgur, or brown rice to make the meal more substantial and balanced. A spoonful of tahini or plant-based yogurt can add richness while keeping the dish vegan.
Is this soup better before or after a workout?
It can work as a light meal 2–3 hours before training or as part of a balanced post-workout meal. A large serving immediately before intense exercise may feel uncomfortable for some people.
What can help if lentil soup causes gas or bloating?
Rinsing lentils well, soaking them when practical, and cooking them until very tender may improve tolerance. Spices such as cumin, fennel, or ginger may also help some people feel less bloated.
Will pumpkin make lentil soup taste sweet?
Pumpkin adds a mild natural sweetness, but lentils, aromatics, tomatoes, and spices keep the overall flavor savory. Cumin, black pepper, chili, or curry powder can make the flavor profile more robust and less sweet.
Is it useful to add lemon to pumpkin lentil soup?
Lemon brightens the flavor and provides vitamin C, which supports absorption of plant-based iron from lentils. Adding it at the table preserves its fresh taste.
Does pumpkin lentil soup taste better the next day?
It often does, because the spices and vegetables have more time to meld. The soup may thicken in the refrigerator, so stir in a little hot water or vegetable stock when reheating.
How long does cooked pumpkin lentil soup keep in the fridge?
Cool it within two hours, refrigerate it in a covered container, and generally eat it within 3–4 days. Reheat until steaming hot throughout, and avoid repeatedly cooling and reheating the same batch.
Can pumpkin vegetable lentil soup be frozen?
Yes. Let it cool fully, freeze it in individual portions, and thaw it safely before reheating. If the texture thickens or separates slightly, stir well and add a splash of water while warming it.
Which lentil is best for this soup: red or green?
Red lentils cook quickly and break down into a smooth, creamy soup. Green lentils hold their shape more, giving the soup a heartier texture and a more earthy flavor.
Who should be cautious with pumpkin vegetable lentil soup?
People with kidney disease may need individualized guidance on portions because protein, potassium, and fluid recommendations vary by treatment plan. Those with irritable bowel syndrome may find lentils, onion, or garlic trigger symptoms, so a smaller serving or an adapted recipe may be better tolerated.
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Nutrition data compiled from USDA FoodData Central and scientific sources.