Milly Gaines
The keto diet is a high-fat, very low-carb, and moderate-protein eating pattern that aims to sustain ketosis, a metabolic state where the body burns fat instead of carbohydrates for energy. This diet typically restricts net carbs to 25-50 grams per day, and since lentils are legumes that are high in both carbs and fiber, they are generally avoided on a strict keto diet. However, lentil soup can still be enjoyed on keto by using small portions of lentils, which provide essential nutrients without disrupting ketosis. For example, a recipe for keto lentil soup includes a carb count of about 12.5 carbs per serving, allowing for a hearty meal that stays within keto macros.
| Characteristics | Values |
|---|---|
| Can you eat lentil soup on keto? | Yes, but in small portions or servings. |
| Nutritional value | High in nutritional value, including plant-based protein and fiber. |
| Carbohydrate content | 12.5 carbs per serving or 6 grams of carbs per bowl. |
| Health benefits | Enables ketosis, a state in which the body burns fat instead of carbs for energy, leading to rapid weight loss and improved blood sugar control. |
| Recipe | Saute onion, garlic, and celery with vegetable oil for 5-10 minutes. Add tomato paste, soup broth, and lentils, and bring to a gentle boil. Add spices and spinach 5 minutes before serving. |
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What You'll Learn
- Lentils are high in carbs, but small portions can be keto-friendly
- Keto lentil soup recipes can be made in an instant pot or on a stovetop
- To make keto lentil soup, start by sauteing onions and garlic
- Lentils are a cheap and nutritious source of plant-based protein
- Leafy greens, mushrooms, and broccoli are keto-friendly alternatives to lentils
Lentils are high in carbs, but small portions can be keto-friendly
The keto diet is an eating pattern that is high in fat, moderate in protein, and very low in carbohydrates. This means that the body sustains ketosis, a state in which it burns fat instead of carbohydrates for fuel. As a result, most people following a keto diet restrict their daily net carb intake to 25-50 grams. Net carbs are calculated by subtracting the fibre content from the total number of carbs in a food.
Lentils are a type of legume, which is a category that also includes beans, soy, and chickpeas. They are a nutritious and inexpensive source of plant-based protein and fibre. However, they are also high in carbohydrates. One cup (180 grams) of cooked lentils provides 36 grams of total carbs, yielding 22 grams of net carbs after subtracting the fibre content. This amount would use up at least 50% of the daily carb allowance for someone on a keto diet.
Therefore, those following a strict keto diet will want to restrict their intake of lentils or avoid them altogether. However, small portions of lentils, such as 1/2 cup (90 grams) or 1/4 cup (45 grams) of cooked lentils, can still be included in a keto diet, depending on the rest of one's daily food intake. For example, a recipe for keto lentil soup may include a carb count of about 12.5 grams per serving, which can work well for a hearty dinner depending on one's macros. Eating lentil soup is an excellent way to consume lentils in moderation while staying in ketosis, as one bowl typically has around six grams of carbs.
In addition to lentil soup, there are other ways to incorporate lentils into a keto diet in small portions. For example, red lentils can be used to thicken soups, stews, and plant-based bolognese sauces, as they cook up to be fairly soft. They can also be added to a lemony carrot red lentil stew, which is a keto-friendly dish that can be made more filling by adding low-carb vegetables like zucchini, bell peppers, or cauliflower.
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Keto lentil soup recipes can be made in an instant pot or on a stovetop
Lentils are an excellent source of B vitamins, iron, magnesium, potassium, and zinc. They are also a great source of plant-based protein and fiber. However, lentils are not inherently carb-friendly, so it's important to stick to the portions in the recipe if you want to stay in ketosis. A keto lentil soup recipe typically contains about 12.5 carbs per serving, which can be a great option for a hearty dinner depending on your macros.
Instant Pot Recipe
- Start by adding vegetable oil and onion to the instant pot and sauté for about 5 minutes until the onions are soft.
- Next, add garlic and celery, and sauté for another 10 minutes.
- While sautéing, add the tomato paste to your soup broth and mix.
- Now, add the soup broth, water, lentils, cumin, thyme, salt, and pepper to the pot.
- Close the lid and cook at high pressure for 10 minutes.
- After the cook time ends, let the pressure release naturally for 10 minutes, and then release any remaining pressure.
- Open the lid and transfer the soup to a blender to puree until smooth. You can also use an immersion blender directly in the pot.
- Pour the pureed soup back into the instant pot and select the 'Simmer/Sauté' setting.
- Add the spinach and red wine vinegar, and cook for a few minutes until the spinach is wilted.
- Season with salt and pepper, if needed, and serve with a swirl of heavy cream.
Stovetop Recipe
- Set up your soup pot and add vegetable oil and onion.
- Sauté over medium heat for about 5 minutes, until the onions are soft.
- Next, add garlic and celery, and continue to sauté for another 10 minutes.
- While the veggies are sautéing, combine the tomato paste and soup broth.
- Add the soup broth-tomato paste mixture and lentils to the pot.
- Turn up the heat and bring it to a gentle boil. Cover the pot and let it cook for about 20 minutes.
- Reduce the heat to low and add your choice of spices.
- Stir well and let the soup sit on low heat until you're ready to serve.
- About 5 minutes before serving, stir in the chopped spinach.
- Enjoy your hearty and wholesome keto lentil soup!
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To make keto lentil soup, start by sauteing onions and garlic
First, add vegetable oil and chopped onion to a soup pot and place it on medium heat. Saute the onions for about five minutes, until they are soft. Next, add the garlic and celery and saute for another 10 minutes, stirring occasionally.
While sauteing, add the tomato paste to your soup broth and mix well. Now, add the soup broth to your pot, along with the lentils. Turn up the heat and bring it to a gentle boil, then cover the pot. Let the soup cook for about 20 minutes.
Once the lentils are tender, reduce the heat to low and add your choice of spices. Stir well, allowing the flavors to mix. You can keep the soup on low heat until you are ready to serve. Just before serving, stir in some chopped spinach—waiting until the last five minutes ensures it won't get mushy.
This lentil soup is an excellent way to consume lentils in moderation while staying in ketosis. The carb count per serving will depend on the type and quantity of lentils used, as well as the other ingredients in your soup. For example, red lentils have the same nutritional value as other lentils but cook to a softer texture, making them great for thickening soups.
Remember, lentils are high in both carbs and fiber, so those on a strict keto diet usually avoid or significantly restrict their intake. However, small portions of lentils can be included in a keto diet, especially when paired with other low-carb vegetables like zucchini, bell peppers, cauliflower, and spinach.
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Lentils are a cheap and nutritious source of plant-based protein
However, lentils can be consumed in moderation while staying in ketosis. Smaller portion sizes, such as half a cup or a quarter cup, can fit into a keto diet depending on the rest of one's daily food intake. Eating lentil soup is an excellent way to consume lentils in moderation, as the soup typically uses small portions of lentils. This allows one to enjoy the taste and health benefits of lentils without affecting ketosis. For example, a bowl of lentil soup has around six grams of carbs.
Lentils are a nutritious and inexpensive source of plant-based protein, packed with vitamins and minerals. They are a staple in the diets of students and those on a budget. Lentils are also a great source of fiber, making them an excellent non-meat substitute. They can help to thicken soups and stews, especially red lentils which cook up to be fairly soft. Additionally, lentils are a good source of essential nutrients for a well-rounded keto diet.
While lentils may not be the best option for those on a strict keto diet due to their high carb content, they can be included in small portions for those who are not as restrictive. For those looking to enjoy lentils on a low-carb diet, there are several recipes available that incorporate lentils while maintaining ketosis. These recipes often include other low-carb vegetables and ingredients to create a balanced and nutritious meal.
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Leafy greens, mushrooms, and broccoli are keto-friendly alternatives to lentils
While lentils are a cheap and nutritious source of plant-based protein, they are also high in carbohydrates. Since the keto diet is high in fat, moderate in protein, and very low in carbs, lentils are generally avoided on a strict keto diet. A cup of cooked lentils provides 36 grams of carbs, which equates to 22 grams of net carbs. Given that most people on keto restrict their net carb intake to 25-50 grams per day, a cup of lentils would use up at least half of the daily allowance.
However, this does not mean that lentils are entirely off the menu. Those who are less strict with their keto diet can still include small portions of lentils in their meals. For instance, lentil soups and stews that use small portions of lentils can be a good way to enjoy the taste and health benefits of lentils without affecting ketosis.
If you are concerned about sustaining ketosis, there are keto-friendly alternatives to lentils that are lower in carbs and provide essential nutrients for a well-rounded keto diet. Leafy greens, such as spinach, kale, and cabbage, have a low carb content, so you can eat as much as you want while staying in ketosis. For example, a cup of spinach only contains three grams of net carbs, while cabbage has four grams. You can freely use leafy greens instead of lentils when preparing soups or salads.
Mushrooms are another tasty alternative to lentils on keto, with one serving containing just two grams of net carbs. They are versatile and can be added to almost anything, including breakfast, steak, soup, or salad. Broccoli is also a good keto-friendly substitute for lentils, with a carb count of four grams, which will not interfere with ketosis.
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Frequently asked questions
Yes, you can eat lentil soup on keto. However, lentils are high in carbs, so you should only eat them in moderation. A cup of lentils yields around 22 grams of net carbs, which is almost half of the recommended daily intake of 50 grams.
To make lentil soup keto-friendly, you should limit your portion size of lentils. You can also substitute lentils with leafy greens like spinach, kale, and cabbage, or with mushrooms, broccoli, or almonds, which are all low in carbs.
Here is a simple keto lentil soup recipe:
- Add vegetable oil and onion to a pot and saute for five minutes.
- Add garlic and celery, and saute for another 10 minutes.
- Add tomato paste to your soup broth and mix.
- Pour the soup broth and lentils into the pot, bring to a boil, and cover.
- Let the soup cook for about 20 minutes.
- Reduce the heat and add spices.
- Five minutes before serving, stir in chopped spinach.
