High in Fiber
Easy Lentil Soup
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Easy Lentil Soup - Flavorful weeknight dinner!
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
499
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 499 cal. | (24 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.4 g | (41 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin K | 98.7 μg | (165 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 131 μg | (44 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 985 mg | (25 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 10.6 g | |||
| Uric acid | 129 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 220 grams Lentils
- 1 onion
- 150 grams potatoes
- 150 grams carrots
- 100 grams Celery root
- 100 grams smoked Pancetta
- vegetable oil
- 1 l Vegetable broth
- salt
- freshly ground peppers
- 1 Tbsp freshly chopped marjoram
- 1 Tbsp Pastry flour
- 4 Tbsps Sour cream
- 2 Tbsps freshly chopped parsley
Preparation steps
1.
Soak the lentils.
2.
Peel and cube the onion. Peel, rinse and cut the vegetables into bite-size pieces.
3.
Cut the pancetta into small strips and saute with the onion in 1 tablespoon of hot oil. Add the lentils and saute briefly. Pour in the broth. Season with salt and pepper. Stir in the marjoram and simmer over medium heat for 25 minutes.
4.
Add the vegetables and simmer for another 15-20 minutes.
5.
In a pan, heat 1.5 tablespoons of oil. Add the flour and saute. Deglaze with a small ladle of broth. Stir and mix with the remaining soup. Bring to a boil and season to taste.
6.
Divide the soup into deep plates and garnish each with a dollop of sour cream. Serve sprinkled with freshly chopped parsley.
