Red Lentil Soup with Whole-Grain Bread
A plant-based lunch with 22 g of protein and 14 g of fiber at 400 kcal in 25 minutes — spiced red lentil soup with tomato and cumin plus whole-grain bread.
A plant-based lunch with 22 g of protein and 14 g of fiber at 400 kcal, ready in 25 minutes. Spiced red lentil soup with tomato and cumin, served with a slice of whole-grain bread — high folate, iron, and slow-burn carbs.
Ingredients (1 serving)
- Red lentils, dried — 80 g
- Tomatoes, crushed — 150 g
- Onion — 60 g
- Garlic — 2 cloves
- Cumin, turmeric — 1 tsp each
- Whole-grain bread — 1 slice
Macros per serving
- Calories: 400 kcal
- Protein: 22 g
- Fat: 4 g
- Carbs: 68 g
- Fiber: 14 g
Key micronutrients
- Folate: ~260 µg
- Iron: ~7 mg
- Fiber: ~14 g
- Curcumin: trace
Why it earns a spot in the rotation
- Plant protein for the calories. 22 g of protein in 400 kcal with only 4 g of fat, anchored by the red lentils.
- Iron-rich. ~7 mg of iron per serving — among the highest in this set, from the lentils.
- Folate. ~260 µg per bowl, a hallmark of legumes.
- Fiber and slow-burn carbs. ~14 g of fiber slows the glucose response to the 68 g of carbs the description calls slow-burn.
Related protocols
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
