Gruyere Leek Soup with Lentils
Gruyere leek soup with lentils - Perfect for all fans of spicy soups
Healthy, because
Even smarter
Nutritional values
Compared to classic recipes for cheese and leek soup, our version is smarter, because it usually contains minced meat, but we have replaced it with lentils and hazelnuts. These are also a good source of protein, but additionally convince with healthy fatty acids, fiber and minerals.
Those who suffer from frequent cravings should eat more lentils: The fiber in the legumes saturate particularly effectively. Cheese not only adds plenty of flavor, but also strengthens bones thanks to the mineral calcium.
You can vary the type of cheese as you wish: Whether Gouda, Emmental or Pecorino - the main thing is that the cheese melts in the soup.
(Percentage of daily recommendation)
| Calorie | 499 cal. | (24 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 75.9 μg | (127 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 195 μg | (65 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 12.7 μg | (28 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,010 mg | (25 %) | ||
| Calcium | 592 mg | (59 %) | ||
| Magnesium | 107 mg | (36 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 11.4 g | |||
| Uric acid | 170 mg | |||
| Cholesterol | 40 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 4 ozs mountain lentils
- 2 stalks Leeks
- 9 ozs large potatoes
- 3 Tbsps Canola oil
- 28 ozs Vegetable broth
- 5 ozs Gruyere
- 7 ozs Heavy cream
- salt
- peppers
- ¼ tsp dried marjoram
- ¼ tsp ground Caraway
- 2 Tbsps hazelnut kernels
- 2 Tbsps balsamic vinegar
Preparation steps
Cook lentils in 2.5 times the amount of boiling water for about 30 minutes. Then drain.
In the meantime, clean, wash and cut leeks into fine rings; set aside the green part of the leek. Peel potatoes and cut into pieces.
Heat 2 tablespoons of oil in a saucepan. Sauté white parts of leek and potatoes in it for 3-5 minutes over medium heat. Add broth and simmer over low heat for 15 minutes. Meanwhile, grate cheese.
Add cream and cheese to soup and puree everything with a hand blender. Season soup with salt, pepper, marjoram and caraway seeds.
For the garnish, heat remaining oil in a frying pan. Coarsely chop hazelnuts and fry with leek greens set aside for about 5 minutes over medium heat. Mix lentils with nuts and leek greens, season with salt, pepper and vinegar and add to soup.
