Lentil and Carrot Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 466 cal. | (22 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.5 g | (52 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 77 μg | (128 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 142 μg | (47 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 19.4 μg | (43 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 1,237 mg | (31 %) | ||
| Calcium | 143 mg | (14 %) | ||
| Magnesium | 141 mg | (47 %) | ||
| Iron | 8.2 mg | (55 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 19.4 g | |||
| Uric acid | 106 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 200 grams Red lentils
- 1 sprig Lemongrass
- 4 carrots
- 4 scallions
- 1 organic Lime
- 2 Oranges
- 2 garlic cloves
- 2 centimeters ginger
- 1 Tbsp vegetable oil
- 400 milliliters Coconut milk
- salt
- Chili powder
Preparation steps
Trim both ends of lemongrass and peel outer layers. Boil lentils in a pot of hot water along with halved lemongrass. Cook for about 10 minutes to a slight bite.
Peel the carrots and cut into slices. Trim the scallions, rinse, cut in half lengthwise and cut into fine strips. Set about 1 tablespoon of white aside for garnish. Rinse the lime in hot water, dry and remove the shell in zests. Chop zest and set aside mixed with scallions for garnish. Add the juice of squeezed lime and oranges. Peel the garlic and the ginger and cut both in small cubes. Sauté together with the scallions and the carrots in a hot pot in the oil until translucent. Deglaze with the orange juice, the coconut milk and a little water (about 200 ml, approximately 7/8 cup). Bring to boil then simmer gently about 10 minutes.
Drain the lentils, remove the lemongrass and put a good half of the lentils in the soup. Puree the soup and let simmer to reduce a little or add water as needed. Stir in the remaining lentils. Season with lime juice, salt and chili powder and serve.
