Leek and Lentil Stew with Croutons
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
343
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 343 cal. | (16 %) | ||
| Protein | 7.4 g | (8 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 29.78 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.08 g | (14 %) |
more nutritional values
| Vitamin A | 217.42 mg | (27,178 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.78 mg | (15 %) | ||
| Vitamin B₁ | 0.12 mg | (12 %) | ||
| Vitamin B₂ | 0.08 mg | (7 %) | ||
| Niacin | 1.48 mg | (12 %) | ||
| Vitamin B₆ | 0.21 mg | (15 %) | ||
| Folate | 88.36 μg | (29 %) | ||
| Pantothenic acid | 0.29 mg | (5 %) | ||
| Biotin | 2 μg | (4 %) | ||
| Vitamin B₁₂ | 0.01 μg | (0 %) | ||
| Vitamin C | 9.53 mg | (10 %) | ||
| Potassium | 273.15 mg | (7 %) | ||
| Calcium | 137.56 mg | (14 %) | ||
| Magnesium | 31.61 mg | (11 %) | ||
| Iron | 3.19 mg | (21 %) | ||
| Iodine | 1.17 μg | (1 %) | ||
| Zinc | 0.55 mg | (7 %) | ||
| Saturated fatty acids | 10.54 g | |||
| Cholesterol | 48.66 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 2 stalks Leeks
- 100 grams Red Lentils
- 1 Red onion
- 2 Tbsps Corn oil
- 1 tsp Coriander
- 1 tsp Cumin
- 1 bay leaf
- 1 ½ Vegetable broth
- salt
- freshly ground peppers
- Nutmeg
- 1 generous pinch cayenne pepper
- 2 Slices of toast
- 2 Tbsps butter
- 200 grams Sour cream
- 1 Tbsp balsamic vinegar
Preparation steps
1.
In a colander, rinse lentils under cold running water.
2.
Rinse, trim and slice leeks crosswise.
3.
Peel onions, cut in half lengthwise and slice. In a pot, fry onion slices in hot oil. Add leeks and lentils and sauté briefly. Add broth and spices and simmer about 15 minutes. Season with nutmeg, salt, pepper and cayenne pepper.
4.
Remove crust from toast, cut into cubes and fry in melted butter until golden-brown.
5.
Serve soup topped with croutons, sour cream, and balsamic vinegar.
