Curried Coconut Milk Red Lentil Soup with Zucchini
(6 votes)
(6 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 40 min.
Ready in
Calories:
374
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 374 cal. | (18 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12 g | (40 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 90 μg | (150 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 120 μg | (40 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 771 mg | (19 %) | ||
| Calcium | 78 mg | (8 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 7.2 mg | (48 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 9.6 g | |||
| Uric acid | 101 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 9 ozs red Lentils
- 1 onion
- 1 garlic clove
- 4 Tbsps olive oil
- 2 Tbsps Curry powder
- 24 ozs Vegetable broth
- 6 ozs Coconut milk
- 1 Zucchini
- salt
- Red pepper flakes
- lemon juice
- Curry powder (for sprinkling)
Preparation steps
1.
Rinse lentils and drain. Peel and finely chop onion and garlic. In a pot, fry onion and garlic in 2 tablespoons hot oil until translucent. Sprinkle with curry and sauté briefly. Mix in lentils, broth and up to 4 tablespoons coconut milk. Simmer, stirring occasionally, about 25 minutes. If necessary, thin with additional broth.
2.
Meanwhile, rinse, trim and chop zucchini. In remaining oil, fry zucchini, 2-3 minutes. Season soup with salt, red pepper flakes and lemon juice. Ladle soup into bowls and top with zucchini. Sprinkle with red pepper flakes and curry powder and drizzle with remaining coconut milk.
