Protein-Packed Vegetarian Recipe

Asian Lentil Soup

4.588235
Average: 4.6 (17 votes)
(17 votes)
Asian Lentil Soup

Asian Lentil Soup - A bowl of happiness

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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
360
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie360 cal.(17 %)
Protein19 g(19 %)
Fat9 g(8 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage10.4 g(35 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.9 mg(24 %)
Vitamin K28.1 μg(47 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.6 mg(43 %)
Folate110 μg(37 %)
Pantothenic acid1.5 mg(25 %)
Biotin11.6 μg(26 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C17 mg(18 %)
Potassium1,010 mg(25 %)
Calcium131 mg(13 %)
Magnesium122 mg(41 %)
Iron6 mg(40 %)
Iodine4 μg(2 %)
Zinc2.9 mg(36 %)
Saturated fatty acids1.7 g
Uric acid182 mg
Cholesterol2 mg
Complete sugar18 g

Ingredients

for
4
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
How healthy are the main ingredients?
TomatoLentilCurrantchickpeasgingerolive oil

Preparation steps

1.

Peel and chop onion, garlic and ginger. Halve chili pepper lengthwise, remove seeds, wash and chop.

2.

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.

3.

In the meantime, rinse lentils. Wash parsley, shake dry, pluck leaves and chop.

4.

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.

5.

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.