Lentil Tomato Soup
Lentil Tomato Soup - Creamy vegetarian pleasure. Photo: Jan Schümann
Healthy, because
Even smarter
Nutritional values
Cooked tomatoes are rich in lycopene, which has been proven to inhibit cancer and protect cells, while chili peppers stimulate the metabolism with their many pungent substances and thus support fat burning.
The lentil and tomato soup can be filled and frozen in super portions. If you are short on time to cook, you can simply defrost, heat and enjoy this delicious and healthy soup.
(Percentage of daily recommendation)
| Calorie | 279 cal. | (13 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.9 g | (30 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 90 μg | (150 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 123.5 μg | (41 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 32.5 mg | (34 %) | ||
| Potassium | 1,010 mg | (25 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 5.8 μg | (3 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 131.8 mg | |||
| Cholesterol | 8.7 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 2 shallots
- 2 cloves garlic cloves
- 1 oz ginger (1 piece)
- 1 small red Chile pepper
- 7 ozs carrots
- 2 Tbsps olive oil
- 7 ozs Red lentils
- 14 ozs chunky tomatoes (can)
- 34 ozs Vegetable broth
- salt
- peppers
- ½ tsp ground Turmeric
- ½ bunch parsley
- 2 Tbsps Crème fraiche (or sour cream)
Preparation steps
Peel and chop the shallots, garlic and ginger. Halve the chili pepper lengthwise, remove seeds, wash and chop. Peel and chop the carrots.
Heat oil in a pot. Sauté the shallots for 2 minutes. Add carrots, garlic, ginger and chili and steam for another 4 minutes.
Add lentils, tomatoes and stock, season with salt, pepper and turmeric and simmer for 25 minutes at low heat. Then blend briefly with a hand blender.
Meanwhile, wash parsley, shake dry and chop. Divide the soup into bowls, garnish each with 1 dollop of crème fraîche and parsley.
