Creamy Red Lentil Soup

Fat 37%Carbs 47%Protein 16%
Percent Calories

1 serving of creamy red lentil soup contains 467 Calories. The macronutrient breakdown is 47% carbs, 37% fat, and 16% protein. This is a good source of protein (35% of your Daily Value), fiber (33% of your Daily Value), and potassium (18% of your Daily Value).

Makes
6 servings
Cook Time
40 minutes

Ingredients

Directions

  1. Over medium heat, heat a saucepan and add oil. Add and sauté onions to the saucepan and cook for 2-3 minutes.
  2. Add sweet potatoes, garlic, curry paste, ginger, cumin, and coriander seed. Stir until combined and cook for 5 minutes.
  3. Add in the stock, coconut milk, lentils, coconut aminos, salt, and pepper. Bring to boil. Once boiling, reduce to simmer and cook for 20 minutes until the lentils are tender. Let it cool.
  4. Once the soup is no longer hot, transfer to a food processor or blender and blitz until smooth and thick. Pour again into the saucepan and cook until warm.
  5. Serve while still hot and drizzle with lime juice and top it with zest.

Nutrition Facts

For 1 serving of creamy red lentil soup (301g)

NutrientValue%DV
Calories467
Fats20g 26%
Saturated fats15g 74%
Trans fats0g
Cholesterol0mg 0%
Sodium465mg 20%
Carbs58g 21%
Net carbs48g
Fiber9g 33%
Sugar5g
Protein19g
Calcium71mg 7%
Iron7mg 93%
Potassium853mg 18%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene3μg
Beta carotene3708μg
Caffeine0mg
Choline76mg 14%
Copper1mg 80%
Fluoride0.2μg
Folate (B9)327μg 82%
Lycopene0μg
Magnesium85mg 20%
Manganese2mg 75%
Niacin2mg 15%
Pantothenic acid2mg 37%
Phosphorus290mg 41%
Retinol0μg
Riboflavin (B2)0.2mg 12%
Selenium1μg 1%
Theobromine0mg
Thiamine1mg 53%
Vitamin A IU6184IU
Vitamin A309μg 34%
Vitamin B120μg 0%
Vitamin B61mg 39%
Vitamin C11mg 12%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 6%
Vitamin K6μg 5%
Zinc3mg 25%
Sugars
Sugar5g
Sucrose2g
Glucose1g
Fructose1g
Lactose0g
Maltose0.2g
Galactose0g
Starch37g
Fats
Saturated fats15g 74%
Monounsaturated fats3g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine2g
Aspartic acid2g
Cystine0.2g
Glutamic acid3g
Glycine1g
Histidine0.5g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine0.5g
Valine1g

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