Soups, stews & curries · 2 servings

Lentil & carrot soup bowl

Name: Lentil & carrot soup bowl
Prep time: 30 min
Total time: 30 min
Yield: 2 servings
Ingredients: Cooked lentils, drained — 360 g; Carrot, peeled — 240 g; Canned tomatoes with their juice — 300 g; Water — 500 g; Olive oil — 12 g; Non-iodised table salt — 1 g

Cooked lentils in a simple carrot and tomato soup.

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At a glance

Vegan · 30 minutes active preparation · 30 minutes total · Main requiring grain

Method range: 1–4 servings.

Contains: No listed exclusion ingredients. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy: 1207 kJ
Protein: 15.2 g
Carbs: 33.8 g
Fat: 6.9 g

Iron: 4.4 mg
Calcium: 93.4 mg
Folate: 113.7 µg
Vitamin C: 12.9 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.
Showing the last validated catalogue calculation while updated data is reviewed.

Ingredients

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Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.

Method

Cut the peeled carrot into small, even pieces.
Combine all measured ingredients in a saucepan. Bring to a simmer, cover loosely and cook for about 20 minutes until the carrot is tender and the soup is hot throughout.
Mash a few lentils against the side of the pan to thicken, then divide into two bowls.

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Nutrition

Show amountsAU/NZ reference profile

Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.

Overview, per serving
Nutrient	Amount	Reference comparison
	1207 kJCooking estimate incomplete	—
	15.2 gCooking estimate incomplete	—
	6.9 gCooking estimate incomplete	—
	12.7 gCooking estimate incomplete	51%AI · reported contribution only
	33.8 gCooking estimate incomplete	—
	93 mgCooking estimate incomplete	9%RDI · reported contribution only
	3 µgCooking estimate incomplete	2%RDI · reported contribution only
	4.4 mgCooking estimate incomplete	24%RDI · reported contribution only
	0.00 µgCooking estimate incomplete	0%RDI · reported contribution only
	114 µgCooking estimate incomplete	28%RDI · reported contribution only
	12.9 mgCooking estimate incomplete	29%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed; not kitchen tested. Independently drafted and checked for ingredient/method consistency; not kitchen tested. Serving sizes are manual recipe portions, not personal requirements.

TraceMeal original recipes · Original TraceMeal text; nutrient data retain their source terms

Independently drafted for TraceMeal, September 2026. Editorially checked; not kitchen tested.

Calculation assumptions & recipe adaptations

Original TraceMeal instructions, developed for the September 2026 planning pilot. Editorial and food-mapping review only; not kitchen tested.

Quantities are edible grams in the stated ingredient condition. No extra salt or toppings are included. Missing nutrient values stay unreported. Further cooking losses are not quantified for the heated ingredients.

Cooked lentils, drained: Weighed after cooking or draining. Further heating has no reviewed retention mapping for this recipe; nutrient changes are unquantified.
Carrot, peeled: Weighed edible quantity. Further heating has no reviewed retention mapping for this recipe; nutrient changes are unquantified.
Canned tomatoes with their juice: Weighed after cooking or draining. Further heating has no reviewed retention mapping for this recipe; nutrient changes are unquantified.
Water: Weighed edible quantity.
Olive oil: Weighed edible quantity. All measured oil is included in the estimate. Further heating has no reviewed retention mapping for this recipe; nutrient changes are unquantified.
Non-iodised table salt: Weighed edible quantity.

AFCD attribution, data & methods

Food matches used for nutrition

Cooked lentils, drained: Lentil, dried, boiled, drained
Carrot, peeled: Carrot, mature, peeled, fresh, raw
Canned tomatoes with their juice: Tomato, whole, canned in tomato juice, undrained
Water: Water, tap
Olive oil: Oil, olive
Non-iodised table salt: Salt, table, non-iodised