Lentil Soup

5
Average: 5 (1 vote)
(1 vote)
Lentil Soup
share Share
print
bookmark_border Copy URL
Health Score:
99 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 45 min.
Ready in
Calories:
77
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie77 cal.(4 %)
Protein3 g(3 %)
Fat6 g(5 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage0.5 g(2 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E0.4 mg(3 %)
Vitamin K0.3 μg(1 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin0.9 mg(8 %)
Vitamin B₆0.1 mg(7 %)
Folate12 μg(4 %)
Pantothenic acid0.1 mg(2 %)
Biotin1.9 μg(4 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C10 mg(11 %)
Potassium121 mg(3 %)
Calcium72 mg(7 %)
Magnesium17 mg(6 %)
Iron0.6 mg(4 %)
Iodine2 μg(1 %)
Zinc0.4 mg(5 %)
Saturated fatty acids1.2 g
Uric acid15 mg
Cholesterol3 mg
Complete sugar2 g

Ingredients

for
4
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
How healthy are the main ingredients?
gingersesame oilmintmintgarlic cloveCumin

Preparation steps

1.

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.

2.

Pour the soup into bowls and sprinkle with the chopped mint.

3.

Serve garnished with mint leaves and lemon wedges.