Lentil and Potato Soup with Peanuts
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(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
634
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 634 cal. | (30 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.4 g | (48 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 63.9 μg | (107 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 168 μg | (56 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 20.1 μg | (45 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 1,153 mg | (29 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 157 mg | (52 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 13.6 g | |||
| Uric acid | 114 mg | |||
| Cholesterol | 42 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 150 grams Shelled peanut (shelled)
- 1 onion
- 1 garlic clove
- 2 centimeters ginger
- 400 grams starchy potatoes
- 200 grams Red Lentils
- 2 Tbsps vegetable oil
- 1 tsp Curry powder
- 800 milliliters Vegetable broth
- 200 milliliters Whipped cream
- salt
- 1 tsp lemon juice
- Chili powder
- finely chopped mint (for garnish)
Preparation steps
1.
Toast peanuts in a dry pan until fragrant. Remove from pan and set about 1/3 of them aside for garnish. Peel and finely dice onion, garlic and ginger. Peel, rinse and dice potatoes. Rinse lentils in a colander and drain.
2.
In a pot, fry onion, garlic and ginger in hot oil until beginning to brown. Stir in curry. Add broth, lentils, potatoes, and peanuts. Simmer about 15 minutes. With a slotted spoon, remove about 1/4 of the vegetables. Add cream to the remaining soup and puree until smooth. Simmer soup for a few minutes more or add additional broth until soup reaches desired consistency. Return vegetables to soup and season again with salt, lemon juice, and chili powder.
3.
Ladle soup into bowls and serve garnished with reserved peanuts and mint.
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