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Lunch25 min · 2 servingsCrema de lentejas y zanahoria con yogur

Creamy lentil and carrot soup with yogurt

Each serving has 314 kcal, 22.5 g of protein, and 15.5 g of fiber, or 7.1 g of protein per 100 kcal. Ready in 25 minutes; makes 2 servings.

  • High in protein
  • High in fiber
  • Low energy density
  • May cause bloating

Per serving

  • 314 kcalCalories
  • 22.5 gProtein
  • 15.5 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 7.1 g of protein per 100 kcal.

Creamy lentil and carrot soup with yogurt, seen from above
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Published
Sources
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Ingredients

2 servings

Plus, with no meaningful nutrition (not counted in the table):

  • Garlic (1 clove)
  • Ground cumin (1/2 teaspoon)
  • Hot water to thin the soup, if needed
  • Salt, pepper, and a few drops of lemon juice

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Peel and chop the carrot, onion, and garlic.
  2. Heat the oil in a pot over medium heat and cook the vegetables for 5 minutes, stirring.
  3. Add the cumin, lentils, and broth, bring to a boil, and simmer for 12 minutes, until the carrot is tender.
  4. Blend with an immersion blender until smooth; if it is very thick, add a little hot water.
  5. Taste and adjust the salt and pepper.
  6. Serve each bowl with the yogurt in the center and a few drops of lemon juice.

Why it is filling

Blending the lentils turns them into a smooth soup you eat by the spoonful, with no chewing and in a small volume. The Greek yogurt on top adds protein and a cool contrast to the hot soup, and the carrot brings sweetness and color. Like any legume dish it can cause gas, so on a GLP-1 medication it makes sense to start with half a bowl if legumes do not agree with you.

In numbers, each serving has 22.5 g of protein and 15.5 g of fiber, with an energy density of 76 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
High in fiber
At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.
May cause bloating
It has at least 30 g per serving of beans, cruciferous vegetables, or other ingredients that give some people gas.

If your appetite is small

  • Freeze the soup without the yogurt in single portions: it keeps for up to 3 months.
  • If a full bowl feels like too much, serve half and keep the rest in the fridge for the next day.

Nutrition facts

Values per serving and for the whole recipe (2 servings), calculated from the ingredients. Protein per 100 kcal: 7.1 g.
NutrientPer servingWhole recipe
Calories314 kcal629 kcal
Protein22.5 g44.9 g
Carbohydrates44.9 g89.8 g
Fiber15.5 g30.9 g
Fat6.1 g12.2 g
Approximate weight415 g (15 oz)830 g (29 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Cooked lentils340 g394 kcal30.7 g26.9 g
Carrot120 g49 kcal1.1 g3.4 g
Onion40 g16 kcal0.4 g0.7 g
Olive oil10 g88 kcal0 g0 g
Vegetable broth200 ml10 kcal0.5 g0 g
Nonfat Greek yogurt120 g71 kcal12.2 g0 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Lentils, mature seeds, cooked, boiled, without salt (FDC ID 172421).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Carrots, raw (FDC ID 170393).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
  5. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Soup, vegetable broth, ready to serve (FDC ID 171583).accessed .
  6. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) (FDC ID 170894).accessed .
  7. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .