Artichoke and Lentil Soup with Perch
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 35 min.
Ready in
Calories:
228
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 228 cal. | (11 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 18.1 g | (60 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 97.2 μg | (162 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.7 mg | (81 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,251 mg | (31 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 173 mg | |||
| Cholesterol | 70 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Jerusalem artichoke
- 200 grams Green cabbage
- 1 onion
- 1 Tbsp Canola oil
- 800 milliliters Vegetable broth
- 100 grams red Lentils
- 400 grams Perch fillet (without skin)
- salt
- 1 tsp lemon juice
- peppers
- 1 Tbsp scallions
Preparation steps
1.
Peel the Jerusalem artichokes, rinse and dice. Rinse, trim and cut the white cabbage into small pieces. Peel the onion and chop finely.
Heat the canola oil in a pot and fry the onions in it until translucent. Add the white cabbage and saute briefly. Pour the vegetable broth, add the Jerusalem artichokes and the rinsed red lentils. Simmer for about 10 minutes over low heat. Pour the vegetable broth as needed in between.
2.
Meanwhile, rinse the perch fillets, pat dry and chop. Add the perch to the soup, season with salt, lemon juice and pepper, and simmer for 5-10 minutes until done, do not allow it to boil.
3.
Serve the soup sprinkled with chives.
