Lentils and soy soup
Nutrition per serving
Protocol Compatibility
Which weeks is this recipe compatible with?
List of Ingredients
Edit IngredientsInstructions
- Chop all the veggies , excepto for the cilantro and panfry them along with the lentils and oil.
- Season with salt, pepper and paprika.
- Add the soy chunks and pour water to cover 1 cm above the lentils and bring to a boil.
- Lower the heat and simmer for 15 minutes or until the lentils are tender.
- Add the cilantro leaves and cook for 1 more minute.
- The broth should reduce enough to get a thick soup.
- Garnish with diced tomato and cilantro.
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
of 2000.0 kcal
of target
Reference targets
Calorie Composition
Dominant macro
|
42%
31.0g |
Fats
|
|
39%
65.3g |
Proteins
|
|
19%
31.1g |
Net Carbs
|
Targets
Water
Fiber
Protein
Net Carbs
Total Fat
Sodium
ANALYSIS
Animal vs Plant
Dominant
| Animal | vs | Plant |
| 0% | Energy | 100% |
| 0% | Protein | 100% |
Omega 3/6 - Balance
Balanced
Pro-Inflamatory
Raise Omega-6 or Lower Omega-3
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 100/100 | Excellent |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 100/100 | Excellent |
 |
Vitamin Density Score | 100/100 | Excellent |
 |
Mineral Density Score | 100/100 | Excellent |
Compare nutritional quality for the same energy budget. The calorie basis is 2,000 kcal: conceptually, scale an ingredient or recipe to 2,000 kcal and compare its nutrients with the reference targets. This is a comparison tool, not a suggested portion or a personal daily intake report.
How to use these scores
Fiber is compared with its standard Daily Value. Protein uses three times its standard Daily Value. Vitamin and mineral scores cap each nutrient’s Daily Value contribution at 100% before averaging, then adjust that average to 2,000 kcal. The overall score averages fiber, protein, vitamin and mineral scores; scores are capped at 100. Missing nutrient data contributes zero. These reference scores do not change with your personal targets.
Use protein and fiber scores to shortlist ingredients or recipes that help meet your goals within your calorie budget. Compare foods used for the same purpose, then check realistic portions and the detailed nutrient amounts. A high score alone does not establish a balanced diet.
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 697 kcal |
35%
|
| Protein | 65 g |
131%
|
| Water | 260 g |
7%
|
| Fiber | 21 g |
70%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 326 ug |
36%
|
| Vitamin C | 29 mg |
32%
|
| Vitamin E | 7 mg |
48%
|
| Vitamin D | 0 ug | -- |
| Vitamin K1 | 180 ug |
150%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 1 mg |
45%
|
| Vitamin B2 | 0 mg |
28%
|
| Vitamin B3 | 4 mg |
28%
|
| Vitamin B5 | 2 mg |
36%
|
| Vitamin B6 | 1 mg |
58%
|
| Vitamin B7 | 0 ug |
1%
|
| Vitamin B9 | 490 ug |
123%
|
| Vitamin B12 | 0 ug | -- |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 212 mg |
21%
|
| Chromium | 0 mcg | -- |
| Copper | 2 mg |
169%
|
| Iodine | 305 ug |
203%
|
| Iron | 17 mg |
93%
|
| Manganese | 3 mg |
111%
|
| Magnesium | 128 mg |
32%
|
| Phosphorus | 817 mg |
117%
|
| Potassium | 1367 mg |
29%
|
| Selenium | 8 ug |
14%
|
| Sodium | 2856 mg |
124%
|
| Zinc | 5 mg |
48%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 52 g |
17%
|
| Net Carbs | 31 g |
62%
|
| Sugars | 5 g |
10%
|
| Starches | 0 g | -- |
| Fiber | 21 g |
70%
|
| Soluble Fiber | 0 g |
3%
|
| Insoluble Fiber | 0 g |
2%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 65 g |
131%
|
| Alanine | 3 g |
53%
|
| Arginine † | 5 g |
97%
|
| Aspartic Acid | 7 g |
147%
|
| Cysteine † | 0 g | -- |
| Glutamic Acid † | 12 g |
236%
|
| Glycine † | 3 g |
52%
|
| Histidine * | 2 g |
34%
|
| Isoleucine * ^ | 3 g |
59%
|
| Leucine * ^ | 5 g |
96%
|
| Lysine * | 4 g |
80%
|
| Methionine * | 1 g |
107%
|
| Phenylalanine * | 3 g |
65%
|
| Proline † | 3 g |
69%
|
| Serine | 3 g |
64%
|
| Taurine | 0 g | -- |
| Threonine * | 2 g |
45%
|
| Tryptophan * | 1 g |
81%
|
| Tyrosine † | 2 g |
43%
|
| Valine * ^ | 3 g |
61%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 31 g |
44%
|
| Monounsaturated | 20 g |
102%
|
| Polyunsaturated | 5 g |
23%
|
| Omega-3 | 0 g |
0%
|
| Omega-3 ALA | 0 g |
0%
|
| Omega-3 DHA | 0 g | -- |
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 0 g | -- |
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 0 g | -- |
| Saturated | 4 g |
21%
|
| Trans Fat | 0 g | -- |
| Cholesterol | 0 mg | -- |
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 171 mg |
31%
|
| Betaine | 1 mg |
0%
|
| Inositol | 0 mg | -- |
| Lycopene | 2004 mg |
200%
|
| Lutein | 39 mg |
4%
|
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 0 mg | -- |
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |