Lentil Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 77 cal. | (4 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.5 g | (2 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.4 mg | (3 %) | ||
| Vitamin K | 0.3 μg | (1 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 0.9 mg | (8 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 12 μg | (4 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 1.9 μg | (4 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 121 mg | (3 %) | ||
| Calcium | 72 mg | (7 %) | ||
| Magnesium | 17 mg | (6 %) | ||
| Iron | 0.6 mg | (4 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 15 mg | |||
| Cholesterol | 3 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- mint (to garnish)
- Lemon wedge (to garnish)
- Ingredients
- 2 centimeters fresh ginger
- 1 garlic clove
- 1 Tbsp sesame oil
- 1 l Vegetable broth
- 1 sprig Lemongrass
- 1 Tbsp Tahini
- 100 grams Yogurt (0.1% fat)
- 1 Tbsp lemon juice
- ground Cumin
- salt
- freshly ground peppers
- 2 Tbsps freshly chopped mint
Preparation steps
Rinse the lentils and drain in a sieve. Peel and finely chop the onion, garlic and ginger. Saute the onion, garlic and ginger in hot oil until translucent. Mix in the lentils and pour in the broth. Rinse and chop the lemon grasse and add to the pot. Simmer quietly for about 25 minutes.
Stir periodically, adding more broth as needed. Remove the lemongrass from the soup. Remove about half of the lentils. Puree the remaining soup and pour back into the pot. Readmit the lentils. Depending on the desired consistency, let simmer or add more broth. Do not boil. Stir in the tahini paste and yogurt. Season with lemon juice, cumin, salt and pepper.
Pour the soup into bowls and sprinkle with the chopped mint.
Serve garnished with mint leaves and lemon wedges.
