Lentil Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 480 cal. | (23 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 15.4 g | (51 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 122.1 μg | (204 %) | ||
| Vitamin B₁ | 1.1 mg | (110 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 184 μg | (61 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,467 mg | (37 %) | ||
| Calcium | 127 mg | (13 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 8.1 mg | (54 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 5.3 mg | (66 %) | ||
| Saturated fatty acids | 7.5 g | |||
| Uric acid | 241 mg | |||
| Cholesterol | 58 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 400 grams yellow Lentils
- 1 bunch Soup vegetables (such as carrot, leek, parsnip or other aromatic vegetables such as celery or onion)
- 1 bay leaf
- 1 tsp dried thyme
- 1 ½ liters Beef broth
- 400 grams Pork goulash
- 2 Tbsps parsley (finely chopped)
- 1 onion
- 2 Tbsps butter
- 1 Tbsp vegetable oil
- 2 tsps grated Lemon peel
- 1 Tbsp Tomato paste
- 3 Tbsps balsamic vinegar
- salt
- freshly ground peppers
- sugar
- 3 Tomatoes
- 4 potatoes
- Hungarian paprika (hot)
Preparation steps
Rinse, peel and trim soup vegetables. Rinse, trim and peel carrots and celery root and cut into small cubes. Peel potatoes and cut into bite-sized pieces. Rinse lentils with cold water in a colander. In a saucepan, cook meat in 1 tablespoon butter and oil. Add broth and lentils, bring to a boil and simmer about 20 minutes. After 10 minutes, add the potatoes. Then add soup vegetables, bay leaves and thyme and simmer 20 minutes more.
Peel and dice onion. Blanch tomatoes for a few seconds in boiling water, then rinse, peel, quarter, core and cut tomatoes into small pieces. In a saucepan, cook onion in butter until translucent. Add onion, lemon zest, tomatoes and tomato paste to the lentils and bring to a boil. Season with balsamic vinegar, salt, pepper, paprika and a pinch of sugar. To serve, divide soup among warmed bowls.
