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Hearty Lentil and Vegetable Bowl

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Hearty Lentil and Vegetable Bowl
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
346
calories
Calories
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie346 kcal(16 %)
Protein14.8 g(15 %)
Fat15.25 g(13 %)
Carbohydrates40.77 g(27 %)
Sugar added0 g(0 %)
Roughage8.91 g(30 %)
Vitamin A422.41 mg(52,801 %)
Vitamin D0 μg(0 %)
Vitamin E0.62 mg(5 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.03 mg(3 %)
Niacin0.91 mg(8 %)
Vitamin B₆0.15 mg(13 %)
Folate22.48 μg(7 %)
Pantothenic acid0.16 mg(3 %)
Biotin5.52 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C18.76 mg(20 %)
Potassium702.12 mg(18 %)
Calcium48.38 mg(5 %)
Magnesium15.94 mg(5 %)
Iron3.02 mg(20 %)
Iodine0.75 μg(0 %)
Zinc0.26 mg(4 %)
Saturated fatty acids1.91 g
Cholesterol0 mg
Recipe author: EAT SMARTER
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Ingredients
Preparation

Ingredients

for 4 servings
4 tablespoons
1
onion (finely chopped)
2 cloves
garlic (finely chopped)
1
carrot (finely chopped)
1 teaspoon
ground Cumin
6 ounces
Red lentils (washed)
1 ⅕ litres
14 ounces
canned tomatoes (chopped)
1 tablespoon
chopped parsley (to garnish)
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Preparation

Preparation steps

Step 1/3
Heat the oil in a large pan and gently cook the onions until soft but not brown. Add the garlic, carrot and cumin and continue cooking for 10 minutes.
Step 2/3
Add the lentils, stock, tomatoes and puree, season with salt and pepper and cook very gently for30 minutes or until the lentils are very tender.
Step 3/3
Check the seasoning then pulse the with a hand blender to make a coarse soup. Serve in warmed bowls garnished with chopped parsley.

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