Nutritional Facts of Lentil, Tomato and Spinach Soup

This calorie page has been viewed 953 times Last Updated : Aug 31,2019



COURSE
Thick / Creamy Soups
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HEALTHY RECIPES
Iron Rich Soups
Lentil, Tomato and Spinach Soup

How many calories does one serving of Lentil, Tomato and Spinach Soup have?

One serving of Lentil, Tomato and Spinach Soup gives 97 calories. Out of which carbohydrates comprise 59 calories, proteins account for 19 calories and remaining calories come from fat which is 19 calories.  One serving of Lentil, Tomato and Spinach Soup provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Lentil, Tomato and Spinach Soup recipe. Steaming hot and semi-spicy, this healthful and tasteful Lentil, Tomato and Spinach Soup is perfect to kindle your appetite! Spinach is one of the good sources of iron, but there is another good reason to have this soup. Both tomatoes and spinach are a good source of folic acid, which also plays an important role in improving haemoglobin levels. Enjoy how to make Lentil, Tomato and Spinach Soup recipe with detailed step by step photos below.

Is Lentil, Tomato and Spinach Soup healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Masoor Dal  (split red lentils), Whole Massor : 1 cup off 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. 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.  

3. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

4. 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 which 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

5. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

6. Butter : Butter contains 80% fats and it comprises of many types of fatty acids. Butter has short chain fatty acids and medium chain fatty acids which are broken down and absorbed into the body directly and go straight to the liver and get converted to fuel to be used by the muscles. Due to this anti-inflammatory effect, it is said to have a positive effect in treating Irritable Bowel Syndrome (IBS). Recent research shows that small amounts of butter has positive effects on heart health. So diabetics too can have small quantity of butter and balance it with other types of fats they consume. A tbsp. of butter fulfils 8% of your days requirement of vitamin A. This Vitamin A is a powerful antioxidant which is essential for glowing skin health and immune function. We suggest you read about butter the super food

Can diabetics, heart patients and over weight individuals have Lentil, Tomato and Spinach Soup?

Yes, this recipe is good for diabetics, heart and weight loss. Masoor dal is is good for diabetics and a healthy 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. Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity.

Can healthy individuals have Lentil, Tomato and Spinach Soup?

Yes.

Vitamin A Treat for Healthy Eyes

Tomatoes and Spinach are 2 sources of vitamin A in this recipe. Masoor Dal, the base ingredient of this soup, is a protein boosting ingredient which works well with vitamin A to aid in clear vision. A deficiency of vitamin A has been known to cause early cataract and night blindness in extreme cases. Moreover both tomatoes and spinach both are also a good source of folic acid - a key nutrient which helps to reduce homocysteine levels and reduce the risk of high blood pressure and heart attacks.  Enjoy this soup piping hot as an appetizer to a meal or in between meals and welcome health for one and all in the family.

Lentil, Tomato and Spinach Soup is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

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

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

4. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

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 97calories that come from Lentil, Tomato and Spinach Soup?

Walking (6 kmph) = 29 mins

Running (11 kmph) = 10 mins

Cycling (30 kmph) = 13 mins       

Swimming (2 kmph) = 17 mins

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

Value per per serving% Daily Values
Energy97 cal5%
Protein4.8 g9%
Carbohydrates14.7 g5%
Fiber3.7 g15%
Fat2.1 g3%
Cholesterol5 mg1%
VITAMINS
Vitamin A1412 mcg29%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1 mg8%
Vitamin C36.9 mg92%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)58.8 mcg29%
MINERALS
Calcium88.3 mg15%
Iron2.2 mg10%
Magnesium36 mg10%
Phosphorus74 mg12%
Sodium41.8 mg2%
Potassium300.4 mg6%
Zinc0.5 mg5%
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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