Easy Lentil Vegetable Soup
Easy Lentil Vegetable Soup - Hearty-warming stew that tastes not only vegans.
Healthy, because
Even smarter
Nutritional values
Lentils provide us with vitamins of the B group and iron. Due to the protein, the soup keeps you full for a long time. Celery has a draining effect and calms the nerves.
If you don't like the sweet note or just want to save some fructose, you can also replace the apple juice with vegetable broth.
(Percentage of daily recommendation)
| Calorie | 287 cal. | (14 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.1 g | (37 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 40.4 μg | (67 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 11.6 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 1,117 mg | (28 %) | ||
| Calcium | 125 mg | (13 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 180 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 9 ozs brown Lentils
- 1 onion
- 2 garlic cloves
- 1 Tbsp olive oil
- 2 tsps ground Turmeric
- 3 ½ ozs Apple juice
- 54 ozs Vegetable broth
- salt
- 1 bay leaf
- 14 ozs carrots (4 carrots)
- 24 ozs Celery
- ½ organic lemon (peel and juice)
Preparation steps
Wash the lentils and drain. Peel and finely chop the onion and garlic.
Heat oil in a large pot. Sauté onions with garlic for 2-3 minutes over medium heat. Add turmeric and lentils and sauté for 2 minutes. Add apple juice and vegetable broth, salt and bay leaf. Cover and cook over medium heat for about 30 minutes.
Meanwhile, clean, peel and slice carrots. Clean the celery, if necessary remove the stalks, wash and cut into slices.
After 30 minutes of cooking, add carrots and celery and cook for another 15 minutes.
Add lemon zest and juice and season to taste. Lentil-vegetable soup Pour into bowls and enjoy hot.
