Nutritional Facts of Hearty Red Lentil Soup, Healthy Masoor Dal Soup, Calories in Hearty Red Lentil Soup, Healthy Masoor Dal Soup

by Tarla Dalal
This calorie page has been viewed 4904 times

Cooking Method
Indian Pressure Cooker

Healthy Recipes
Healthy Veg Soups

How many calories does one serving of Red lentil soup have?

One serving of Red lentil soup gives 94 calories. Out of which carbohydrates comprise 70 calories, proteins account for 22 calories and remaining calories come from fat which is 2 calories. One serving of Red lentil soup provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See red lentil soup recipe | Indian style red lentil vegetable soup | heart friendly red lentil soup for weight loss | with 29 amazing images.

red lentil soup recipe | Indian style red lentil vegetable soup | heart friendly red lentil soup for weight loss is a soothing bowl which can be enjoyed at any time of the day. Learn how to make Indian style red lentil vegetable soup.

To make red lentil soup, heat a small non-stick pan and when hot, add the mint leaves and dry roast on a slow flame for 3 minutes. Keep aside. Combine the masoor dal, onions, carrot, tomatoes and 2 cups of water in a pressure cooker, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Cool slightly and blend in a mixer till smooth. Transfer the mixture into a deep non-stick pan, add the roasted mint leaves, chilli flakes, salt, 1 cup of water and mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Serve hot.

There is an unmistakable Turkish influence in this red lentil soup. Made with the humble masoor dal, this soup is so wholesome and satiating, it can double up as a one-dish meal on days when you feel tired and need a bit of pampering and soul-warming!

Lentils give protein to strengthen the cells of your body and iron to build the haemoglobin stores. Vegetables like tomatoes, onions and carrot along with mint give this Indian style red lentil vegetable soup more nutrients like fibre and antioxidants along with an exotic flavour too.

Munch on Baked Tortilla Chips or Jowar and Sesame Khakhra along with this heart friendly red lentil soup for weight loss for a satiating feel. Diabetics and heart patients too can include this soup as a part of their daily menu.

Tips for red lentil soup. 1. If you don’t have mint on hand, replace it with any dried herbs of your choice. 2. The soup may thicken if you keepit for a long time. So it is recommended to add water and adjust the consistency of the soup before re-heating and serving.

Is Red lentil soup healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

1. Masoor Dal  (split red lentils), Whole Massor : 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.  Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal

2. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions.

3. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

4. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.

5. Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What is has to offer instead is FIBER. See here for detailed benefits of mint leaves.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Red lentil soup?

Yes, this recipe is good for diabetics, heart and weight loss. red lentil soup for weight loss for a satiating feel. Diabetics and heart patients too can include this soup as a part of their daily menu.

Can healthy individuals have Red lentil soup?

Yes. this is healthy soup.

Red lentil soup is high in

1. Phosphorous Phosphorous works closely with calcium to build bones. 

2. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 94 calories that come from Red lentil soup?

Walking (6 kmph) = 28 mins

Running (11 kmph) = 9 mins

Cycling (30 kmph) = 13 mins       

Swimming (2 kmph) = 16 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy94 cal5%
Protein5.5 g10%
Carbohydrates17.5 g6%
Fiber3.7 g15%
Fat0.2 g0%
Cholesterol0 mg0%
VITAMINS
Vitamin A666.2 mcg14%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C7.1 mg18%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)17.9 mcg9%
MINERALS
Calcium56.6 mg9%
Iron2.3 mg11%
Magnesium25.2 mg7%
Phosphorus224.9 mg37%
Sodium13.9 mg1%
Potassium186.8 mg4%
Zinc0.8 mg8%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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