Lentil Vegetable Soup
Healthy, because
Even smarter
Nutritional values
Lentils provide us with vitamins of the B group and iron. The protein keeps the soup full for a long time. Celery has a draining effect and calms the nerves.
If you don't like the sweet note or if you just want to save some fructose, you can also replace the apple juice with vegetable broth.
(Percentage of daily recommendation)
| Calorie | 309 cal. | (15 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.6 g | (49 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 103.4 μg | (172 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 1,036 mg | (26 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 124 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 250 grams brown Lentils
- 1 onion
- 2 garlic cloves
- 3 Tbsps olive oil
- 2 tsps Turmeric
- 100 milliliters white wine
- 1 ½ liters Vegetable broth
- salt
- 1 bay leaf
- 4 carrots
- 2 sticks Celery
- 1 generous pinch Lemon peel
- 1 Tbsp lemon juice
Preparation steps
Rinse and sort the lentils and drain in a colander. Peel the onion and garlic and finely chop. Heat olive oil in a large saucepan and sauté the onion with garlic until soft and translucent. Add the turmeric and lentils, sauté for a few minutes and then deglaze the pan with the dry white wine. Stir in the vegetable broth, season with salt and add the bay leaf. Cover and simmer approximately 45 minutes over medium heat.
Rinse, peel, and slice carrots. Rinse and slice the celery.
Add the vegetables to the simmering lentils and cook for 15 minutes.
Add the lemon zest and lemon juice to taste.
Ladle into small serving bowls and serve immediately.
