Carrots, Leeks and Lentils with Cream

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Carrots, Leeks and Lentils with Cream
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
1481
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie1,481 cal.(71 %)
Protein121 g(123 %)
Fat23 g(20 %)
Carbohydrates188 g(125 %)
Sugar added0 g(0 %)
Roughage119.7 g(399 %)
Vitamin A6.7 mg(838 %)
Vitamin D0.2 μg(1 %)
Vitamin E27.7 mg(231 %)
Vitamin K2,418.1 μg(4,030 %)
Vitamin B₁4.3 mg(430 %)
Vitamin B₂3.6 mg(327 %)
Niacin48.9 mg(408 %)
Vitamin B₆13.5 mg(964 %)
Folate5,244 μg(1,748 %)
Pantothenic acid8 mg(133 %)
Biotin107.7 μg(239 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C1,211 mg(1,275 %)
Potassium14,555 mg(364 %)
Calcium3,249 mg(325 %)
Magnesium825 mg(275 %)
Iron44.8 mg(299 %)
Iodine433 μg(217 %)
Zinc16.1 mg(201 %)
Saturated fatty acids7.2 g
Uric acid3,773 mg
Cholesterol13 mg
Complete sugar162 g

Ingredients

for
4
Ingredients
200 grams Red Lentils (peeled off)
250 milliliters Vegetable broth
½ tsp White vinegar
2 scallions
80 Leeks (Only the whites)
100 grams carrots
1 garlic clove
2 tsps Canola oil
½ tsp Caraway
1 small dried chili pepper
salt
peppers (freshly ground)
100 grams Natural yogurt
50 grams Whipped cream (minimum 10% fat content)
fresh Dill (for garnish)
How healthy are the main ingredients?
LentilcarrotWhipped creamLeekgarlic cloveCaraway

Preparation steps

1.

Wash the peeled lentils and bring to a boil in 250 ml (about 1 cup) of vegetable stock. Cook about 15 minutes, adding extra broth as needed (but it should not be too thin). Stir in the vinegar.

2.

Rinse the spring onions the leeks and cut them into thin rings. Peel the carrots and chop finely. Peel the garlic finely chop. Heat the canola oil in a small pan and sauté the spring onions with leeks and carrots for 5 minutes while stirring. Add the crushed caraway seeds. Season with salt and pepper, then carefully mix in the lentils and the yogurt and cream. Pour into decorative bowls and serve garnished with freshly chopped dill and crushed chilli peppers.