Lentil and Coconut Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 341 cal. | (16 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 54.8 μg | (91 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 868 mg | (22 %) | ||
| Calcium | 80 mg | (8 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 10.2 g | |||
| Uric acid | 76 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 2 shallots
- 2 garlic cloves
- 2 centimeters fresh ginger
- 2 Tbsps vegetable oil
- 1 tsp Garam Masala
- 800 milliliters Vegetable broth
- 200 milliliters Coconut milk
- 1 Orange (juiced)
- 150 grams red Lentils
- 300 grams waxy potatoes
- salt
- freshly ground peppers
- 1 splash lemon juice
- coarsely chopped cilantro (for garnish)
Preparation steps
Peel shallots, garlic and ginger and dice. Sauté together in a hot pot until translucent in 1 tablespoon oil. Add garam masala and sauté briefly, then pour in broth, coconut milk and orange juice and bring to a boil. Rinse the lentils in a colander, drain and add to the pot. Cook for 10-15 minutes, stirring occasionally.
Meanwhile, peel, rinse and dice potatoes. Blanch in boiling salted water for about 2 minutes. Rinse in cold water and pat dry. Fry slowly in a hot pan in the remaining oil while stirring until crispy and golden brown, 6-8 minutes. Season with salt and pepper.
Puree the soup, and simmer a little longer to thicken or add broth to thin. Season with lemon juice, salt and pepper. Spread in bowls, add the potato cubes and serve sprinkled with cilantro leaves.
