EatSmarter exclusive recipe

Lentil Potato Soup

5
Average: 5 (20 votes)
(20 votes)
Lentil Potato Soup

Lentil Potato Soup - This is a great place to hide vegetables. Photo: Iris Lange-Fricke

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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
351
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish is rich in powerful plant protein from the lentils.

Any soup you have left can be easily frozen to enjoy later on.

1 serving contains
(Percentage of daily recommendation)
Calorie351 kcal(17 %)
Protein12 g(12 %)
Fat16 g(14 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage8.7 g(29 %)
Vitamin A1.4 mg(175 %)
Vitamin D0.3 μg(2 %)
Vitamin E3.3 mg(28 %)
Vitamin K20.8 μg(35 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.5 mg(36 %)
Folate77 μg(26 %)
Pantothenic acid1.4 mg(23 %)
Biotin10.3 μg(23 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C18 mg(19 %)
Potassium1,195 mg(30 %)
Calcium109 mg(11 %)
Magnesium85 mg(28 %)
Iron3.9 mg(26 %)
Iodine2 μg(1 %)
Zinc2 mg(25 %)
Saturated fatty acids6.7 g
Uric acid120 mg
Cholesterol25 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
3
9 ounces
2 tablespoons
4 ounces
½ teaspoon
34 ounces
8 tablespoons
4 ounces
2 slices
1 handful
How healthy are the main ingredients?
carrotpotatoolive oilTomato pastesaltWhipped cream
Preparation

Kitchen utensils

1 Immersion blender

Preparation steps

1.

Clean and peel the carrots and potatoes and cut them into small cubes. Heat 1 tablespoon of oil in a saucepan. Sauté the carrots and potatoes for 4 minutes at medium heat. Add lentils and turmeric and steam for 2 minutes.

2.

Add vegetable stock and tomato paste and season with salt and pepper. Let the soup simmer for about 15 minutes at low heat. Add 3.5 ounces cream and puree with a hand blender.

3.

Dice bread slices on the side. Heat the remaining oil in a frying pan. Fry the bread cubes for 5 minutes at medium heat until golden brown. Wash the basil, shake dry and pluck the leaves. Pour soup into bowls, sprinkle with remaining cream and sprinkle with bread cubes and basil.