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Zucchini lentil soup Calories
Plant-based protein, fiber, low fat, vitamin and mineral source
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Zucchini lentil soup (220 g) has 143 calories. That works out to 65 calories per 100 g. It contains 22.4 g of carbs, 7.9 g of protein, 2.4 g of fat and 6.2 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Zucchini lentil soup?
Zucchini lentil soup combines tender zucchini with lentils in a comforting, home-style soup. Red lentils are often used to give it body, while onion and spices add savoury depth; the vegetables can be blended smooth or left in small, soft pieces. It is a familiar style of everyday Turkish cooking, with recipes varying from kitchen to kitchen.
In Turkey, it may be served as a first course at lunch or dinner, or enjoyed as a light meal with bread. Elsewhere, it also works well as an easy plant-based lunch. Lentils contribute protein and fibre, while the soup is relatively low in fat. A squeeze of lemon and fresh herbs brighten the bowl.
Zucchini lentil soup Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
10.2g
· 4% DV
Protein
3.6g
· 7% DV
Fat
1.1g
· 1% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 22% · Fat 15%
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Zucchini lentil soup Vitamins & Minerals
Vitamins
Folate
38µg · 10% DV
B1
0.11mg · 9% DV
Vitamin C
7mg · 8% DV
B6
0.09mg · 5% DV
Minerals
Sodium
210mg · 9% DV
Potassium ⭐
210mg · 6% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is Zucchini 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.
Zucchini lentil soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini 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 Zucchini 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 Zucchini lentil soup Contain Allergens?
No known major allergens
Which Diets Is Zucchini 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
Zucchini lentil soup Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Frequently Asked Questions About Zucchini lentil soup
How do you make zucchini lentil soup?
Zucchini lentil soup is made by simmering chopped zucchini and rinsed lentils with onion in water or vegetable stock until tender. Blend it for a smooth finish or leave some pieces whole. Lemon juice and herbs added at the end brighten the flavor.
Which lentils are best for zucchini lentil soup?
Red lentils are the easiest choice for zucchini lentil soup because they cook quickly and soften into a thick, creamy texture. Green or brown lentils work too, but they take longer to soften and make the soup more distinctly chunky.
Can you freeze zucchini lentil soup?
Yes, zucchini lentil soup freezes well. Cool it promptly, portion it into airtight containers, and leave room for expansion. Thaw it in the refrigerator and reheat thoroughly; add a splash of water or stock if the lentils have thickened the soup.
How long does zucchini lentil soup last in the fridge?
Zucchini lentil soup keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and bring it to a thorough, even heat before serving.
Should zucchini lentil soup be blended?
Zucchini lentil soup does not have to be blended. Blend it fully for a smooth, velvety bowl, or pulse just part of it if you want the tender zucchini cubes and lentils to remain visible.
What spices go well in zucchini lentil soup?
Cumin, black pepper, and paprika or chili flakes pair well with zucchini lentil soup. Add them while cooking the onion to deepen their aroma, then finish with lemon juice or fresh herbs to balance the earthy lentils.
What can you serve with zucchini lentil soup?
Crusty bread, a green salad, or a simple grain side all go well with zucchini lentil soup. A spoonful of plain yogurt can add a cool, tangy contrast, while lemon wedges let everyone brighten their own bowl.
Do you peel zucchini for zucchini lentil soup?
No, peeling zucchini for zucchini lentil soup is optional. Wash it well and trim the ends; the skin softens as the soup cooks and adds color. Peel it only if you prefer a more uniform, pale appearance.
Can you make zucchini lentil soup with green lentils instead of red?
Yes, green lentils can replace red lentils in zucchini lentil soup, but the result will be less creamy and more textured. Cook the green lentils until tender before judging the soup’s consistency, since they need more time than red lentils.
Why is my zucchini lentil soup too thick?
Zucchini lentil soup often thickens because lentils continue absorbing liquid as they cook and cool. Stir in hot water or stock a little at a time until it reaches the consistency you want, then taste and adjust the seasoning.
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Nutrition data compiled from USDA FoodData Central and scientific sources.