Lentil-Rice Soup
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
367
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 367 cal. | (17 %) | ||
| Protein | 12.15 g | (12 %) | ||
| Fat | 10.91 g | (9 %) | ||
| Carbohydrates | 55.95 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.94 g | (23 %) |
more nutritional values
| Vitamin A | 26.79 mg | (3,349 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.26 mg | (2 %) | ||
| Vitamin B₁ | 0.15 mg | (15 %) | ||
| Vitamin B₂ | 0.07 mg | (6 %) | ||
| Niacin | 2.12 mg | (18 %) | ||
| Vitamin B₆ | 0.21 mg | (15 %) | ||
| Folate | 143.42 μg | (48 %) | ||
| Pantothenic acid | 0.54 mg | (9 %) | ||
| Biotin | 1.44 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 5.57 mg | (6 %) | ||
| Potassium | 381.08 mg | (10 %) | ||
| Calcium | 29.38 mg | (3 %) | ||
| Magnesium | 32.99 mg | (11 %) | ||
| Iron | 2.79 mg | (19 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 1.07 mg | (13 %) | ||
| Saturated fatty acids | 1.46 g | |||
| Cholesterol | 0 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 300 grams Red Lentils
- 150 grams Basmati rice
- 1 white onion
- 3 garlic cloves
- 3 Tbsps olive oil
- 1 Tbsp Tomato paste
- 1 tsp paprika
- 1 ½ liters Vegetable broth
- salt (and cayenne pepper)
- Basil
Preparation steps
1.
Rinse rice in a sieve under running water thoroughly, combine in a pot with the 1 1/2 times the amount of lightly salted water, bring to a boil, then simmer over very low heat for about 15 minutes.
2.
Peel onion, cut in half lengthwise and cut into thin strips, then sauté in a pan in olive oil until translucent. Press in garlic, add tomato paste and paprika and sauté briefly while stirring. Pour in vegetable broth, bring to a boil and add rinsed lentils. Cook 10-15 minutes and season with salt and cayenne pepper.
3.
Cut basil into thin strips.
4.
Ladle lentil soup into bowls, add rice and serve garnished with basil strips.
