Hearty Lentil Soup
(2 votes)
(2 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
558
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 558 cal. | (27 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.8 g | (59 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 144.6 μg | (241 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 170 μg | (57 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 13 μg | (29 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 1,297 mg | (32 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 8 mg | (53 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 11.4 g | |||
| Uric acid | 199 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 red onion
- 2 garlic cloves
- 30 grams ginger
- 2 carrots
- 2 stalks Celery
- 2 Tbsps Canola oil
- 150 grams smoked Pancetta
- 2 Tbsps Tomato paste
- 1 l Vegetable broth
- 350 grams red Lentils
- 1 tsp Curry powder (Indian)
- 1 tsp ground paprika (sweet)
- ½ tsp ground cilantro
- ½ tsp ground Cumin
- salt
- peppers
- 2 Tbsps apple cider vinegar
- 2 Tbsps chopped parsley
Preparation steps
1.
Peel the onion, the garlic and the ginger and chop finely. Peel the carrots and celery. Cut the celery into 2 cm (approximately 3/4 inch) wide piece and the carrots into cubes about 1 cm (approximately 1/4 inch). Heat the oil in a large saucepan, sauté the onions, garlic and ginger. Dice the bacon and add the tomato paste. Sauté both. Add the carrots and celery and pour in the broth. Simmer for approximately 5 minutes, then add the lentils and simmer for about 15 minutes.
2.
Mix the soup with curry powder, paprika, coriander, cumin, and season with salt, pepper and vinegar to taste. Pour into soup bowls and serve sprinkled with parsley.
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