Lentil Soup with Potatoes and Carrots
Lentil soup with potatoes and carrots - Warming feel good treat
Healthy, because
Even smarter
Nutritional values
Satiators come in a double pack thanks to the lentils. The fiber and protein from the legumes make the next hunger pangs last a long time. Mustard oils from leeks flatter the intestinal flora and make themselves strong against pathogens. Colds have little chance thanks to the expectorant properties of the essential oils.
You forgot to soak the lentils overnight? Never mind! Before cooking, rinse the legumes in a colander under running water and cook them without salt or broth in a separate pot.
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.9 g | (56 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 130.9 μg | (218 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 194 μg | (65 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 13.6 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,525 mg | (38 %) | ||
| Calcium | 147 mg | (15 %) | ||
| Magnesium | 138 mg | (46 %) | ||
| Iron | 7 mg | (47 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 172 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 9 ozs mountain lentils
- 8 ozs Leeks
- 1 stalk Celery
- 4 carrots
- 1 onion
- 2 garlic cloves
- 14 ozs waxy potatoes
- 1 Tbsp olive oil
- 36 ozs Vegetable broth
- 1 bay leaf
- salt
- peppers
- 1 Tbsp White vinegar
- ½ oz parsley (1 handful)
- 2 Tbsps Mustard
Preparation steps
Soak mountain lentils overnight in cold water. Clean leek and celery, wash and cut into rings or slices. Peel and slice carrots. Peel and dice onion. Peel and chop garlic. Peel potatoes, cut into small cubes and set aside covered with water.
Heat oil in a saucepan. Sauté onion and garlic in it over medium heat for 2 minutes. Add vegetables and sauté briefly. Drain the lentils, rinse, drain and add to the pot. Pour in broth and cook everything covered over medium heat for 20-25 minutes.
Then drain potatoes, add to pot with bay leaf and continue cooking over medium heat for 20 minutes, stirring occasionally, until lentils are cooked but still have a slight bite. Add a little broth if needed. Remove bay leaf and season everything with salt, pepper and vinegar. Wash parsley, shake dry, pluck leaves and chop. Pour soup into bowls and sprinkle with pepper and parsley. Serve with mustard.
