Carrot Lentil Soup
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
454
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 454 cal. | (22 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.9 g | (46 %) |
more nutritional values
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 162.8 μg | (271 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 16.1 μg | (36 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 1,262 mg | (32 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 193 mg | (64 %) | ||
| Iron | 7.6 mg | (51 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 17 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 carrots
- 1 onion
- 2 stalks Celery
- 1 tsp freshly grated ginger
- 2 Tbsps olive oil
- 200 grams red Lentils
- 800 milliliters Vegetable broth
- 2 handfuls baby Spinach
- 150 grams Cashews
- salt
- 1 Tbsp lemon juice
- freshly ground peppers
- Chili powder
Preparation steps
1.
Peel and cube the carrots and onion. Rinse and slice the celery. Saute the carrots, onion, celery and ginger in hot oil. Add the lentils and pour in the broth. Simmer for 10-15 minutes.
2.
Rinse the spinach and spin dry. Roast the nuts in a dry frying pan and let cool. Add the spinach and half of the nuts to the soup. Puree finely. Bring the soup up to a boil, adding broth, if necessary. Season with salt, lemon juice and pepper.
3.
Serve garnished with the remaining nuts and sprinkled with chile powder.
