Lentil and Chickpea Soup
(1 vote)
(1 vote)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
227
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 227 cal. | (11 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 10 g | (33 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 61 μg | (102 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 534 mg | (13 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 153 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 carrot
- 1 can chickpeas (240 grams; drained)
- 1 onion
- 1 garlic clove
- 1 Tbsp olive oil
- 1 Tbsp Tomato paste
- 1 tsp freshly grated ginger
- 800 milliliters vegan Vegetable broth
- 150 grams red Lentils
- 1 pinch Cumin
- 1 pinch ground cilantro
- 1 Tbsp Lime juice
- salt
- sugar
- cayenne pepper
- 1 Tbsp finely chopped parsley
Preparation steps
1.
Peel, rinse and dice the carrot. Drain the chickpeas. Peel and finely dice the onion and garlic. Sweat the onion and garlic in hot oil until translucent. Add the tomato paste and saute. Add the ginger and carrot. Pour in the broth.
2.
Add the lentils and chickpeas. Simmer for 10-12 minutes, stirring occasionally. Add broth, if necessary. Season the soup with cumin, coriander, lime juice, salt, sugar and cayenne pepper. Mix in the parsley. Serve immediately.
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