Added to a hearty bean or lentil soup
This refers to a hearty bean or lentil soup, a staple comfort food found in cuisines worldwide, from Mediterranean to South Asian. It typically features legumes like chickpeas, lentils, or kidney beans simmered with vegetables such as onions, carrots, and celery, and seasoned with herbs and spices. The dish is often enriched with a base of tomatoes or broth, creating a thick, nourishing, and warming meal.
🍽️ Nutrition at a glance
This soup is an excellent source of plant-based protein and dietary fiber, making it a filling, low-fat option. A typical serving provides a good balance of complex carbohydrates and is rich in essential minerals like iron and potassium, with a rough calorie count of around 250-350 kcal.
Nutrition breakdown
| Calories | 290 kcal |
| Protein | 14 g |
| Carbs | 42 g |
| Fat | 5 g |
| Fiber | 12 g |
| Sugar | 6 g |
| Sodium | 680 mg |
| Iron | 3.5 mg |
| Potassium | 550 mg |
| Folate | 180 mcg |
| Magnesium | 65 mg |
| Phosphorus | 190 mg |
| Zinc | 2.0 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Legume-based soups are a cornerstone of global food security and culinary tradition, valued for their ability to transform inexpensive, shelf-stable ingredients into a nutritionally complete meal. Nutritionally, the combination of fiber and protein in beans and lentils helps regulate blood sugar levels and promotes long-lasting satiety.
