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Nutrition score

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🥗
Red lentil & tomato soup
42 Nutrition score
Lunch 🥄 10 min prep 🔥 25 min cook 👤 4 servings

Warming, creamy red lentil soup with cumin, turmeric and canned tomatoes. Ready in 30 minutes, packed with plant protein and folate.

vegan high protein high folate high iron
Ingredients (per serving)
Method
  1. 1 Sauté diced onion and garlic in olive oil until soft.
  2. 2 Add cumin seeds, turmeric and chilli — cook 1 minute.
  3. 3 Add red lentils, canned tomatoes and vegetable stock. Bring to boil.
  4. 4 Simmer 20-25 minutes until lentils are completely soft.
  5. 5 Blend until smooth. Season with salt and pepper.
  6. 6 Serve with crusty bread.

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Nutrition per serving
188 kJ
Energy (kJ)
96.6 kcal
Energy (kcal)
16.3 g
Carbohydrate
7.4 g
Protein
3.1 g
Total Sugars
2.2 g
Fibre (NSP)
0.63 g
Fat
6.2 mg
Sodium
0.02 g
Salt
Micronutrient
Potassium 436 mg
Phosphorus 114 mg
Chloride 86.2 mg
Folate 79 µg
Calcium 36.6 mg
Vitamin A (RAE) 35.9 µg
Magnesium 33 mg
Vitamin C 16.4 mg
Selenium 9.4 µg
Vitamin K 3.1 µg
Iron 2.3 mg
Niacin (B3) 1.3 mg
Zinc 1.1 mg
Vitamin E (alpha-TE) 0.6 mg
Manganese 0.557 mg
Pantothenic Acid (B5) 0.533 mg
Copper 0.229 mg
Thiamin (B1) 0.201 mg
Vitamin B6 0.158 mg
Riboflavin (B2) 0.077 mg
Minerals
Iodine 3.6 µg
Fatty acids
Polyunsaturated fat (PUFA) 0.215 g
Saturated fat 0.12 g
Monounsaturated fat 0.094 g
Sugars (breakdown)
Fructose 1.2 g
Glucose (dextrose) 1.2 g
Sucrose 0.76 g
Carbohydrate (breakdown)
Starch 13.9 g
Amino acids
Glutamic acid 1.3 g
Aspartic acid 0.82 g
Leucine 0.591 g
Arginine 0.553 g
Lysine 0.54 g
Valine 0.422 g
Phenylalanine 0.388 g
Isoleucine 0.338 g
Serine 0.337 g
Proline 0.325 g
Alanine 0.318 g
Threonine 0.296 g
Tyrosine 0.261 g
Glycine 0.261 g
Histidine 0.191 g
Methionine 0.124 g
Cysteine 0.108 g
Tryptophan 0.098 g
Carotenoids
Lutein + Zeaxanthin 1500 µg
Beta-carotene 415 µg
Proximate
Water 83.2 g
Vitamins
Biotin (Vitamin B7) 1.6 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.775 g
Omega-3 (Alpha-linolenic acid) 0.133 g
Flavonols
Quercetin 7.8 mg
Isorhamnetin 0.916 mg
Myricetin 0.58 mg
Kaempferol 0.193 mg
Flavones
Apigenin 0.052 mg
Luteolin 0.038 mg
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG) 0.016 mg
Anthocyanins
Delphinidin (total glycosides) 0.856 mg
Cyanidin (total glycosides) 0.638 mg
Pelargonidin (total glycosides) 0.004 mg
Isoflavonoids
Isoflavonoids (total) 0.001 mg
Genistein 0 mg
Daidzein 0 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.