Lentil Soup — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 71 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 12 g | 4.36% |
| Fiber | 4 g | 14.29% |
| Sugars | 2 g | 4% |
| Glycemic Index | 44 | - |
| Protein | 5 g | 10% |
| Sodium | 365 mg | 15.87% |
| Total Fat | 0 g | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
44
🟢 Low Glycemic Index
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Health benefits
- High in protein, essential for muscle growth, repair, and overall body function.
- Rich in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Contains essential vitamins and minerals such as iron, folate, and magnesium, which support overall health and well-being.
- Supports heart health by helping to lower cholesterol levels and blood pressure.
- Provides sustained energy from complex carbohydrates, making it a good source of fuel for the body and brain.
Health risks
- High sodium content in many canned or commercial varieties, which can contribute to hypertension and increased cardiovascular risks.
- Potential for digestive discomfort such as gas or bloating when consumed in large quantities due to the high fiber content in lentils.
- Potential for contamination with harmful bacteria if the soup is not properly prepared, stored, or handled.
- Low protein content compared to meat-based soups, which may not provide enough protein for individuals with higher protein needs.
How to choose lentil soup
Lentil soup should be thick and hearty, with well-cooked lentils that maintain their shape yet are tender to the bite. The color should be a rich, inviting brown or red, depending on the type of lentils used, signaling it has been seasoned and simmered to perfection.
Do not opt for lentil soup that is watery or where the lentils are still hard, as these qualities can detract from the comforting and satisfying nature of the dish. A well-prepared lentil soup should offer depth and a creamy texture, enriched with flavors that are both earthy and slightly spicy.
How to store lentil soup
To store lentil soup, place it in an airtight container and refrigerate it within two hours of cooking. Properly stored, lentil soup can remain fresh for up to five days in the refrigerator. Reheat only the portions you need to maintain its quality.
Avoid leaving lentil soup out at room temperature for long periods, as this can encourage bacterial growth. Do not store lentil soup in metal containers as it can react with the acids in the soup. Use glass or plastic containers to preserve its taste and safety.
✅ Extra Tip
How long does it last?
Lentil soup can last for 3-4 days in the refrigerator. For longer storage, it can be frozen for up to 2-3 months. Ensure it is stored in an airtight container to maintain its flavor and quality.
What to do with leftovers?
Leftover lentil soup can be repurposed into a variety of hearty dishes. Use it as a base for a stew by adding more vegetables, broth, or meats, or blend it until smooth for a lentil puree that can be served with bread or crackers. Lentil soup is also great when mixed with grains like rice or quinoa for a more substantial meal.
Use lentil soup as a sauce for pasta or mix it into a casserole with cheese and vegetables. If you have a lot of lentil soup, consider freezing it in portions for easy meals later. Lentil soup can also be used as a filling for stuffed vegetables like peppers or zucchini, or served over toast or baked potatoes for a comforting dish. For a quick snack, reheat lentil soup and serve it with a dollop of yogurt or a sprinkle of fresh herbs.
👨⚕️️ Medical disclaimer
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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