Bombay Lentil Soup

2cups shredded carrots 

Half cup shredded celery 

 1 bunch green onion 

2tablespoons butter 

5tablespoons canola oil 

3small yellow potatoes 

 2 teaspoons beef bullion 

 4cups cooked lentils 

Half cup uncooked pearl barley 

2 teaspoons garam masala 

1 teaspoons turmeric 

Crushed garlic 1 teaspoon 

4 cardamom pods 

Cayenne pepper a sprinkle 

 2 teaspoons caraway seeds 

1 teaspoon powder ginger 

 Half teaspoon salt

• Values are based on standard USDA averages.

• Lentils are cooked, plain.

• Barley is dry/uncooked before cooking.

• Butter is regular salted butter.

• Canola oil is standard.

• Spices contribute minimal calories.

• This analysis is for the entire recipe, not per serving.

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Estimated Calories (Whole Recipe)

Major calorie contributors

• Butter (2 tbsp): ~200 kcal

• Cooked lentils (4 cups): ~920 kcal

• Pearl barley (½ cup dry): ~330 kcal

• Potatoes (3 small): ~330 kcal

Vegetables & aromatics (carrots, celery, onion, garlic, spices): ~150 kcal

Total Estimated Calories

≈ 2,530 kcal for the entire recipe

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Estimated Macronutrients (Whole Recipe)

Protein

• Lentils: ~72 g

• Barley: ~12 g

• Vegetables: ~6 g

Total protein: ~90 g

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Carbohydrates

• Lentils: ~160 g

• Barley: ~70 g

• Potatoes: ~75 g

• Vegetables: ~35 g

Total carbs: ~340 g

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Dietary Fiber

• Lentils: ~60 g

• Barley: ~16 g

• Vegetables: ~15 g

Total fiber: ~91 g
(Very high fiber dish)

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Fat

• Butter: ~22 g

• Minor amounts from lentils & vegetables

Total fat: ~22g