Lentil-Carrot Soup
(0 votes)
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr
Ready in
Calories:
319
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 319 cal. | (15 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16 g | (53 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 125.6 μg | (209 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 889 mg | (22 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 7.3 mg | (49 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 123 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 350 grams red Lentils
- 1 carrot
- 2 centimeters fresh ginger
- 1 red chili pepper
- 1 onion
- 2 Tbsps vegetable oil
- 800 milliliters Vegetable broth
- salt
- freshly ground peppers
- 1 tsp Curry powder
- 2 Tbsps whipped Whipped cream (at least 30% fat content)
- 2 Tbsps freshly chopped cilantro
Preparation steps
1.
Place lentils in a sieve and rinse with cold water. Peel and finely chop carrot and ginger.
2.
Rinse and halve chile lengthwise, remove seeds and ribs, and chop. Peel and finely chop onion.
3.
In a saucepan, sauté the onion, chile, carrot and ginger in oil. Add lentils and broth, and season with salt and pepper. Simmer over medium heat, about 15 minutes.
4.
Season with curry, and divide among preheated cups. Serve garnished with a dollop of whipped cream and chopped cilantro.
