Lentil Soup with Carrots
Healthy, because
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
(Percentage of daily recommendation)
| Calorie | 378 cal. | (18 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.1 g | (47 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 7.7 mg | (64 %) | ||
| Vitamin K | 107.2 μg | (179 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 153 μg | (51 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 974 mg | (24 %) | ||
| Calcium | 121 mg | (12 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 3 carrots
- 1 stalk Celery
- ½ stalk Leeks
- 1 onion
- vegetable oil
- 250 grams yellow Lentils
- 800 milliliters Vegetable broth
- salt
- freshly ground peppers
- 100 milliliters Whipped cream
- 1 pinch ground Cumin
Preparation steps
Peel the carrots and cut diagonally into thin slices. Trim the celery, rinse and cut diagonally or microplane into thin slices. Cut the leek lengthwise, rinse and cut into narrow greenish rings.
Peel the onion, chop finely and sweat until translucent in a pan with 2 tablespoons oil. Add the lentils and the vegetables, sauté briefly, pour in the broth, season with salt and pepper and simmer for 15-20 minutes over medium heat. Then pour in the cream, bring to boil and season with cumin. Serve in bowls garnished with parsley.
