Lentil and Savoy Soup with Papaya
(1 vote)
(1 vote)
Health Score:
100 / 100
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
274
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 274 cal. | (13 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13 g | (43 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 62.6 μg | (104 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.9 mg | (41 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 112 μg | (37 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 128 mg | (135 %) | ||
| Potassium | 847 mg | (21 %) | ||
| Calcium | 124 mg | (12 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 117 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams mountain Lentils (or brown lentils)
- 300 grams Savoy cabbage
- 2 onions
- 3 Tbsps vegetable oil
- 1 l instant Vegetable broth
- 1 organic Lime (zested and juiced)
- 1 small Papaya
- salt
- peppers
- Chili powder
Preparation steps
1.
Cover lentils with water and cook for 30-35 minutes.
2.
Rinse and trim savoy cabbage and chop. Peel and dice onions. Heat 2 tablespoons oil in a saucepan and sauté onions until golden brown. Add savoy cabbage to onions and sauté briefly. Pour broth into cabbage mixture, cover and simmer for about 30 minutes.
3.
Halve papaya, spoon out seeds, peel and dice. Heat remaining oil in a nonstick skillet, sauté papaya 1-2 minutes, stir in lime zest and drizzle with a little lime juice. Season papaya mixture with salt, pepper and chili powder.
4.
Drain lentils and stir into cabbage soup with papaya. Simmer soup for 2-3 minutes and season to taste with salt, pepper and lime juice to serve.
