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Vegetable lentil soup Calories
Plant-based protein and fiber source, low fat, rich in vitamins and minerals
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Vegetable lentil soup (240 g) has 156 calories. That works out to 65 calories per 100 g. It contains 25.2 g of carbs, 8.4 g of protein, 1.7 g of fat and 7.7 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Vegetable lentil soup?
Vegetable lentil soup brings lentils together with vegetables such as onion, carrot, tomato and potato in a gently spiced broth. It is a familiar home-cooked dish in Turkey and across parts of the Middle East and Mediterranean, with recipes varying by household. Red lentils tend to soften into a smooth, hearty soup, while green or brown lentils keep more of their shape.
Serve it hot, often with lemon, herbs or bread; in Turkey it may begin a meal or make a simple lunch or supper. It offers plant-based protein and fibre without much fat, and works well as a filling meat-free meal. For a lighter bowl, use a modest amount of oil and pair it with a crisp salad.
Vegetable lentil soup Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
10.5g
· 4% DV
Protein
3.5g
· 7% DV
Fat
0.7g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 22% · Fat 11%
Vegetable lentil soup Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
Folate
28µg · 7% DV
Vitamin K
8µg · 7% DV
Vitamin C
5mg · 6% DV
Minerals
Zinc
1mg · 9% DV
Sodium
210mg · 9% DV
Iron
1mg · 6% DV
Phosphorus
38mg · 5% DV
How Nutritious Is Vegetable 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.
Vegetable lentil soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable lentil soup
To burn the 65 calories in 100 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.
Is Vegetable 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 Vegetable lentil soup Contain Allergens?
No known major allergens
Which Diets Is Vegetable 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
Vegetable lentil soup Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Vegetable lentil soup
How do you make vegetable lentil soup?
Make vegetable lentil soup by simmering lentils with chopped vegetables in water or stock until everything is tender. Onion, carrot, potato, and tomato are common additions; blend it smooth or leave it chunky, then season and serve.
What vegetables go in vegetable lentil soup?
Onion, carrot, potato, and tomato are classic choices for vegetable lentil soup. You can also add celery, zucchini, or leafy greens. Add quick-cooking greens near the end so they keep more of their color and texture.
Can you freeze vegetable lentil soup?
Yes, vegetable lentil soup freezes well. Cool it promptly, portion it into airtight freezer-safe containers, and leave a little room for expansion. Thaw it in the refrigerator and reheat until steaming; potatoes may become softer after freezing.
How long does vegetable lentil soup last in the fridge?
Vegetable lentil soup usually keeps for three to four days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and avoid leaving the soup at room temperature for extended periods.
Should you blend vegetable lentil soup?
Blend vegetable lentil soup if you want a smooth, thick consistency; leave it unblended for a more textured bowl. For a middle ground, blend only part of the soup and stir it back into the pot.
What kind of lentils are best for vegetable lentil soup?
Red lentils are best if you want vegetable lentil soup to turn soft and creamy quickly. Brown or green lentils hold their shape better and give the soup a more distinct, hearty texture; cooking time varies with the lentil type.
What should you serve with vegetable lentil soup?
Serve vegetable lentil soup with crusty bread, a green salad, or a sandwich for a fuller meal. A squeeze of lemon just before eating brightens the earthy lentil flavor, while fresh herbs make a simple garnish.
How do you thicken vegetable lentil soup without flour?
Thicken vegetable lentil soup without flour by simmering it uncovered to reduce excess liquid, or mash some of the cooked lentils and vegetables into the broth. Either method adds body while keeping the soup's ingredients intact.
What spices go well in vegetable lentil soup?
Cumin, black pepper, paprika, and coriander pair well with vegetable lentil soup. Add dried spices while cooking the onions to release their aroma, then adjust the seasoning near the end and finish with lemon or fresh herbs.
Can vegetable lentil soup be a complete meal?
Yes, vegetable lentil soup can make a satisfying meal on its own because it combines lentils with vegetables and broth. Add bread, a grain, or a side salad if you want more variety or a larger meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.