Lentil Soup

Lentil soup is a hearty, comforting stew made primarily from lentils, which are small, lens-shaped legumes. It typically features a savory broth with vegetables like onions, carrots, and celery, often seasoned with garlic, cumin, and bay leaves, and is a staple in cuisines from the Middle East and Mediterranean to South Asia and beyond.

🍳 View the full Lentil Soup recipe →

🍽️ Nutrition at a glance

This soup is a protein-packed, high-fiber dish with a moderate amount of carbohydrates and very little fat, making it nutritionally balanced. A standard serving (about 1.5 cups) provides around 200-250 calories and is an excellent source of iron, folate, and plant-based protein.

Nutrition breakdown

Calories	180 kcal
Protein	12 g
Carbs	30 g
Fat	1 g
Fiber	15 g
Sugar	4 g
Sodium	400 mg
Iron	6.6 mg
Potassium	600 mg
Folate	250 mcg
Magnesium	70 mg
Zinc	2.5 mg
Phosphorus	200 mg
Vitamin B6	0.4 mg
Manganese	1.0 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, lentil soup is a symbol of sustenance and comfort across many global cuisines, often associated with home cooking and healing. Nutritionally, it's unique because lentils are one of the best plant-based sources of protein and fiber, and they cook quickly without soaking, making this soup both accessible and deeply nourishing.