Asian Lentil Soup
Asian Lentil Soup - A bowl of happiness
Healthy, because
Even smarter
Nutritional values
The pungent substances in mustard activate the intestinal movement and stimulate the appetite. In addition, the mustard seeds protect against cancer-causing substances that can arise during hot frying or grilling.
You can also prepare this delicious soup with other types of lentils, such as mountain lentils. These contain even more satiating fiber than red lentils.
(Percentage of daily recommendation)
| Calorie | 360 cal. | (17 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.4 g | (35 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 28.1 μg | (47 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 11.6 μg | (26 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 1,010 mg | (25 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 1 onion
- 2 garlic cloves
- ¾ oz ginger (1 piece)
- 1 red chili pepper
- 2 Tbsps olive oil
- 2 tsps cumin seeds
- 2 tsps brown Mustard seed
- 1 tsp ground Turmeric
- 1 tsp ground cilantro
- 28 ozs peeled Tomatoes (can)
- 9 ozs red Lentils
- 2 parsley
- salt
- peppers
- 4 Tbsps Yogurt
- 2 ¼ ozs Currants (4 TBSP.)
- 1 ¾ ozs chickpeas (can; drained weight)
- 2 tsps black Sesame seeds
Preparation steps
Peel and chop onion, garlic and ginger. Halve chili pepper lengthwise, remove seeds, wash and chop.
Heat oil in a saucepan. Fry cumin and mustard seeds in it for 1 minute over medium heat until they start to become fragrant. Add onion, garlic, ginger and chili and stir-fry for 2 minutes. Stir in turmeric and cilantro and saute for 1 minute. Add tomatoes and mash coarsely. Simmer soup over low heat for about 10 minutes.
In the meantime, rinse lentils. Wash parsley, shake dry, pluck leaves and chop.
Add lentils with 26 ounces hot water to the soup and simmer over low heat for about 30 minutes, stirring occasionally and adding a little water if needed.
Then puree soup with a hand blender. Season to taste with salt and pepper, pour into bowls and refine each with 1 tablespoon yogurt. Spread currants and chickpeas on top and serve soup sprinkled with black sesame seeds and parsley.
