Lentil Potato Soup
Lentil Potato Soup - This is a great place to hide vegetables. Photo: Iris Lange-Fricke
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.
(Percentage of daily recommendation)
| Calorie | 351 cal. | (17 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 20.8 μg | (35 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,195 mg | (30 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 120 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 3 carrots
- 9 ozs potatoes
- 2 Tbsps olive oil
- 4 ozs Red lentils
- ½ tsp ground Turmeric
- 34 ozs Vegetable broth
- 8 Tbsps Tomato paste
- salt
- peppers
- 4 ozs Whipped cream
- 2 slices Sourdough- Whole Wheat Bread
- 1 handful Basil
Kitchen utensils
Preparation steps
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.
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.
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.
