Red lentil soup
Red lentils simmered with carrots, onion and garlic. From the Wikibooks Cookbook.
At a glance
Vegan · 15 minutes active preparation · 45 minutes total · Main requiring grain
Method range: 4–4 servings.
Contains: No listed exclusion ingredients. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 1000 kJ
- Protein
- 13.8 g
- Carbs
- 30.2 g
- Fat
- 4.5 g
- Iron
- 5.3 mg
- Calcium
- 63.8 mg
- Folate
- 62.6 µg
- Vitamin C
- 4.8 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Original ingredient list
- 1–2 tablespoons olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 cloves garlic, minced
- ½ lb dry red lentils
- 6 cups water or stock
- 1 bay leaf
Nutrition weights for 4 servings. Changing the batch size keeps the per-serving nutrition the same.
- Olive oil13.5 g
- Onion, diced150 g
- Carrots, diced120 g
- Garlic, minced6 g
- Dry red lentils226.8 g
- Water1,440 g
Method
- Pick over and rinse the lentils.
- Heat olive oil in a large pan over medium heat. Add diced onion and carrots and sauté until beginning to soften, then add minced garlic.
- Add lentils, bay leaf and water. Simmer over low-medium heat for 20–30 minutes, until the lentils soften.
- Remove the bay leaf before serving hot.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 1000 kJCooking estimate incomplete | — | |
| 13.8 gCooking estimate incomplete | — | |
| 4.5 gCooking estimate incomplete | — | |
| 9.8 gCooking estimate incomplete | 39%AI · reported contribution only | |
| 30.2 gCooking estimate incomplete | — | |
| 64 mgCooking estimate incomplete | 6%RDI · reported contribution only | |
| 3 µgCooking estimate incomplete | 2%RDI · reported contribution only | |
| 5.3 mgCooking estimate incomplete | 30%RDI · reported contribution only | |
| 0.00 µgCooking estimate incomplete | 0%RDI · reported contribution only | |
| 63 µgCooking estimate incomplete | 16%RDI · reported contribution only | |
| 4.8 mgCooking estimate incomplete | 11%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Legacy recipe audit: original quantity assumptions retained; cooking losses remain unquantified. Time estimates are editorial, not kitchen-tested.
Wikibooks Cookbook contributors · CC BY-SA 4.0
Recipe text © Wikibooks contributors, licensed CC BY-SA 4.0. Original recipe and contributor history are linked on each recipe. TraceMeal adaptations use the same licence; nutrition is calculated separately from AFCD ingredient data.
Red Lentil Soup — original sourceCalculation assumptions & recipe adaptations
Method condensed for display; alternatives and quantity conversions are disclosed below. Recipe adaptation by TraceMeal is available under CC BY-SA 4.0.
Calculation uses 1 tablespoon olive oil (estimated 13.5 g), water rather than stock, onion 150 g, carrots 120 g, garlic 6 g, ½ lb dry lentils = 226.8 g, and six 240 ml cups of water. Bay leaf is retained in the cooking instructions but excluded from nutrient totals; remove before serving. Totals are ingredient estimates, without cooking-retention adjustments. Preparation uncertainty is now explicitly retained with every ingredient; previously saved meals are not recalculated.
- Olive oil: 1 of the source’s 1–2 tablespoons; estimated 13.5 g
- Onion, diced: 1 onion; estimated edible weight 150 g
- Carrots, diced: 2 carrots; estimated edible weight 120 g
- Garlic, minced: 2 cloves; estimated 6 g
- Dry red lentils: ½ lb = 226.8 g, dry weight
- Water: 6 cups; 240 ml per cup assumed
Published ingredient list (original batch)
- 1–2 tablespoons olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 cloves garlic, minced
- ½ lb dry red lentils
- 6 cups water or stock
- 1 bay leaf
AFCD attribution, data & methods
Food matches used for nutrition
- Olive oil: Oil, olive
- Onion, diced: Onion, mature, brown skinned, peeled, raw
- Carrots, diced: Carrot, mature, peeled, fresh, raw
- Garlic, minced: Garlic, peeled, fresh, raw
- Dry red lentils: Lentil, red, hulled, dry
- Water: Water, tap