Lentil Soup
(1 vote)
(1 vote)
Health Score:
70 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
412
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 412 cal. | (20 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 21.5 g | (72 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 160.6 μg | (268 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 240 μg | (80 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 1,382 mg | (35 %) | ||
| Calcium | 166 mg | (17 %) | ||
| Magnesium | 161 mg | (54 %) | ||
| Iron | 9.2 mg | (61 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Lentils
- 1 bunch Soup vegetables (such as carrot, leek, parsnip or other aromatic vegetables such as celery or onion)
- 1 bay leaf
- 1 tsp thyme
- 1 l Beef broth
- 2 tsps Lemon peel
- 1 tsp Curry powder
- 1 Tbsp Tomato paste
- 3 Tbsps balsamic vinegar
- salt
- freshly ground peppers
- sugar
- 4 Tbsps Crème fraiche
- 1 sm slice Farmhouse bread (cut into small cubes)
Preparation steps
1.
Peel and rinse soup vegetables. Julienne part of carrots and celery and set aside for garnishing. Cut the rest of vegetables into small cubes. Rinse lentils in a colander in cold water, combine wtih broth and bring to a boil. Simmer for 20 minutes. Add vegetables, bay leaf and thyme and simmer for another 20 minutes. Once lentils are tender, remove bay leaf and puree soup.
2.
Add lemon zest, curry powder and tomato paste to lentil puree, season with balsamic vinegar, salt, pepper and 1 pinch of sugar. Pour soup into warmed bowls, top each bowl with 1 tablespoon of crème fraîche and sprinkle with bread cubes and julienned vegetables. Serve.
