Lentils and soy soup
High Iron
High Protein
Nutrition per serving
Protein
66 g
Net Carbs
33 g
Fat
31 g
Calories
710 kcal
Carb/Fat Profile
Carb Low
Protein Profile
Protein High
Fasting Compatible
No
Diet Type
Omnivore
Dish Type
Salad
Protocol Compatibility
Which weeks is this recipe compatible with?
1, 2
3, 4
5, 6
7, 8
9
10, 11
12, 13
14, 15
16, 17
50.00
g
1.00
medium whole (2-3/5" dia)
2.00
tbsp chopped
2.00
clove
2.00
sprigs
2.00
tablespoon
1.00
tablespoon
1.00
teaspoon
1.00
tsp, whole
List of Ingredients
Edit IngredientsInstructions
*Use cooked, presoaked or sprouted lentils.
- 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.
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Difficulty
Easy
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
710
of 2000.0 kcal
of 2000.0 kcal
36%
of target
of target
-1290kcal
remaining
Calorie Composition
Protein
Dominant macro
Dominant macro
|
41%
30.9g |
Fats
|
|
39%
65.8g |
Protein
|
|
20%
33.4g |
Net Carbs
|
▼
Low Carb Level
Targets
Water
316 /
3700 g
9%
Fiber
22 /
30 g
73%
Protein
66 /
50 g
132%
Net Carbs
33 /
50 g
67%
Total Fat
31 /
70 g
44%
Sodium
2861 /
2300 mg
124%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 0% | Energy | 100% |
| 0% | Protein | 100% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
0.0 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Raise Omega-6 or Lower Omega-3
Raise Omega-6 or Lower Omega-3
Omega-6
0.0 g
Omega-3
0.0 g
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 |
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 710 kcal |
36%
|
| Protein | 66 g |
132%
|
| Water | 316 g |
9%
|
| Fiber | 22 g |
73%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 355 ug |
39%
|
| Vitamin C | 33 mg |
36%
|
| Vitamin E | 8 mg |
52%
|
| Vitamin D | 0 ug | -- |
| Vitamin K1 | 164 ug |
136%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 1 mg |
46%
|
| Vitamin B2 | 0 mg |
30%
|
| Vitamin B3 | 5 mg |
30%
|
| Vitamin B5 | 2 mg |
38%
|
| Vitamin B6 | 1 mg |
62%
|
| Vitamin B7 | 0 mcg | -- |
| Vitamin B9 | 497 ug |
124%
|
| Vitamin B12 | 0 ug | -- |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 213 mg |
21%
|
| Chromium | 0 mcg | -- |
| Copper | 2 mg |
175%
|
| Iodine | 305 ug |
203%
|
| Iron | 17 mg |
94%
|
| Manganese | 3 mg |
115%
|
| Magnesium | 135 mg |
34%
|
| Phosphorus | 834 mg |
119%
|
| Potassium | 1518 mg |
32%
|
| Selenium | 8 ug |
14%
|
| Sodium | 2861 mg |
124%
|
| Zinc | 5 mg |
49%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 55 g |
18%
|
| Net Carbs | 33 g |
67%
|
| Sugars | 9 g |
18%
|
| Starches | 0 g | -- |
| Fiber | 22 g |
73%
|
| Soluble Fiber | 0 g | -- |
| Insoluble Fiber | 0 g | -- |
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 66 g |
132%
|
| Alanine | 3 g |
53%
|
| Arginine † | 5 g |
97%
|
| Aspartic Acid | 8 g |
151%
|
| Cysteine † | 0 g | -- |
| Glutamic Acid † | 12 g |
246%
|
| Glycine † | 3 g |
53%
|
| Histidine * | 2 g |
34%
|
| Isoleucine * ^ | 3 g |
60%
|
| Leucine * ^ | 5 g |
97%
|
| Lysine * | 4 g |
81%
|
| Methionine * | 1 g |
107%
|
| Phenylalanine * | 3 g |
66%
|
| Proline † | 3 g |
69%
|
| Serine | 3 g |
64%
|
| Taurine | 0 g | -- |
| Threonine * | 2 g |
46%
|
| Tryptophan * | 1 g |
83%
|
| 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 |
24%
|
| 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 | 180 mg |
33%
|
| Betaine | 1 mg |
0%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| 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 | -- |