Hearty Lentil and Vegetable Bowl
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
246
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 246 cal. | (12 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 73.8 μg | (123 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 114 μg | (38 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 784 mg | (20 %) | ||
| Calcium | 68 mg | (7 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 82 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Tbsps olive oil
- 1 onion (finely chopped)
- 2 cloves garlic cloves (finely chopped)
- 1 carrot (finely chopped)
- 1 tsp ground Cumin
- 6 ozs Red lentils (washed)
- 1 ⅕ liters vegetable stock
- 14 ozs canned Tomatoes (chopped)
- 1 Tbsp tomato puree
- chopped parsley (to garnish)
Preparation steps
1.
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.
2.
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.
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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