Garlic and Lentil Soup
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
343
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 343 cal. | (16 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.8 g | (59 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 133.4 μg | (222 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 180 μg | (60 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 945 mg | (24 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 8.4 mg | (56 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 139 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 5 garlic cloves
- 2 Tbsps olive oil
- 1 ¼ liters Vegetable broth
- 400 grams Lentils
- ½ tsp ground Cumin
- ½ tsp ground Cardamom
- salt
- peppers
- ½ lemon (juiced)
- ½ green Hungarian wax pepper
- 2 red chili peppers
- parsley (for garnish)
Preparation steps
1.
Heat the olive oil in a large pan. Peel and thinly slice the garlic. Saute the garlic in the oil. Pour in the broth. Add the lentils. Season with cumin, cardamom, salt, pepper and lemon juice. Cover and simmer over medium heat for 20-25 minutes.
2.
Peel the pepper and cut into very small pieces. Add to the soup and simmer for about 10 minutes. Rinse the chile peppers, remove the seeds and cut into thin strips. Add 2/3 of the chile peppers to the soup.
3.
Season to taste. Serve garnished with the remaining chile pepper and parsley.
