Gourmet Lentil Veloute

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Gourmet Lentil Veloute
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Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
366
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie366 kcal(17 %)
Protein17.6 g(18 %)
Fat12.85 g(11 %)
Carbohydrates47.05 g(31 %)
Sugar added0 g(0 %)
Roughage10.1 g(34 %)
Vitamin A844.23 mg(105,529 %)
Vitamin D0 μg(0 %)
Vitamin E0.62 mg(5 %)
Vitamin B₁0.16 mg(16 %)
Vitamin B₂0.02 mg(2 %)
Niacin0.34 mg(3 %)
Vitamin B₆0.07 mg(5 %)
Folate8.62 μg(3 %)
Pantothenic acid0.1 mg(2 %)
Biotin1.79 μg(4 %)
Vitamin B₁₂0.02 μg(1 %)
Vitamin C7.12 mg(7 %)
Potassium585.43 mg(15 %)
Calcium53.39 mg(5 %)
Magnesium6.91 mg(2 %)
Iron3.48 mg(23 %)
Iodine0.75 μg(0 %)
Zinc0.13 mg(2 %)
Saturated fatty acids7.2 g
Cholesterol30.53 mg

Ingredients

for
4
Ingredients
¼ cup butter
1 clove garlic (finely chopped)
1 onion (finely chopped)
1 teaspoon ground Cumin
¼ teaspoon Chili powder
½ teaspoon Curry powder
1 ⅛ cups Red lentils (rinsed well)
2 tablespoons tomato puree
1 ½ liters vegetable stock
6 ounces carrots (finely diced)
salt
peppers
To garnish
Chives
Chili flakes
How healthy are the main ingredients?
carrotgarliconionCuminsaltChives
Preparation

Kitchen utensils

1 Baking sheet, 1 Small bowl, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Kitchen twine, 1 helles Parchment paper

Preparation steps

1.
Heat the butter in a large pan and cook the onion and garlic for 2-3 minutes until softened but not browned.
2.
Add the spices, lentils and tomato puree and cook for a few minutes, stirring all the time. Pour in the stock, bring to a boil and simmer for 20-25 minutes until the lentils are soft. Reserve 3-4 tablespoons lentils for the garnish.
3.
Add the diced carrots and simmer for about 15 minutes until the carrots are tender.
4.
Transfer the soup in batches to a blender or food processor and blend until smooth. Return to the pan and season to taste with salt and pepper.
5.
Reheat gently and pour into bowls. Garnish with the reserved lentils, chives and a sprinkling of chilli flakes.