Lentil Vegetable Soup
Lentil Vegetable Soup - Satisfying lentils: This vegetable stew helps keep you in shape!
Healthy, because
Even smarter
Nutritional values
The vegetables and lentils in this stew provide plenty of valuable fiber. The carrots in this dish also contain the fat-soluble provitamin beta-carotene, which is converted in the body to the vision-enhancing vitamin A.
This dish is perfect for dinner. While we sleep, the body and brain initiate numerous cell-renewing and detoxifying reactions, in which protein has a supporting effect.
(Percentage of daily recommendation)
| Calorie | 93 cal. | (4 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 57 μg | (95 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 514 mg | (13 %) | ||
| Calcium | 163 mg | (16 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 0.1 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 2 carrots
- ½ large Kohlrabi
- 2 scallions
- ¼ tsp Canola oil
- 2 tsps Red lentils
- 6 ozs vegetable stock
- salt
- peppers
- ½ bunch parsley
- ½ Tbsp balsamic vinegar (to taste, more if desired)
If you want to make this stew a little thinner just add additional broth toward the end of the cooking time.
Kitchen utensils
Preparation steps
Rinse carrots, peel and trim. Trim kohlrabi and peel. Cut both into small cubes.
Trim scallions, rinse and cut into rings.
Heat oil in a pot and fry all the vegetables in it for about 4 minutes.
Pour in approximately 2 ounces of water. Stir in lentils and bring to a boil. Cook for about 10 minutes. Then add the broth and season with salt and pepper.
Rinse the parsley, shake dry, pluck off the leaves and chop with a large knife. Season to taste with vinegar, sprinkle with parsley and serve.
