Lentil Soup
(1 vote)
(1 vote)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
171
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 171 cal. | (8 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 136.2 μg | (227 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 144 μg | (48 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 16.1 μg | (36 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 909 mg | (23 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 102 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 scallions
- 150 grams small button Mushroom
- 1 Tbsp olive oil
- 1 l Vegetable broth
- 150 grams Red Lentils
- 6 Tomatoes
- 2 handfuls baby Spinach
- salt
- freshly ground peppers
Preparation steps
1.
Rinse scallions, trim and cut into 1-2 cm (approximately 1/2-1 inch) pieces. Trim mushrooms and slice thinly. Heat oil in a pot and briefly saute scallions and mushrooms. Add broth and boil. Rinse lentils in a colander and drain. Add lentils to the pot, reduce heat and simmer for about 10 minutes over low heat.
2.
Meanwhile, blanch tomatoes in a pot of hot water, drain, peel, quarter, core and cut into pieces. Rinse spinach, shake dry and chop coarsely. Arrange spinach and tomatoes in soup bowls or deep plates, cover with lentil soup and season with salt and pepper. Serve immediately.
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