Melon and Pepper Soup
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 3 h. 35 min.
Ready in
Calories:
157
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 157 cal. | (7 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 33.9 μg | (57 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 593 mg | (15 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 72 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
8
- Ingredients
- 1 ½ cups yellow Lentils
- 10 cups vegetable stock
- 1 cup organic Dried apricot (chopped)
- 2 Tbsps extra virgin olive oil
- 1 large onion (thinly sliced)
- 1 red Bell pepper (seeded and finely diced)
- 1 yellow Bell pepper (seeded and finely diced)
- 1 ½ cups diced, fresh Tomatoes
- 1 Tbsp paprika
- ½ tsp cinnamon
- ¼ tsp ground Cardamom
- ¼ tsp cayenne pepper
- kosher salt (to taste)
- 1 medium Cantaloupe (seeded and scooped into melon balls)
- ¼ cup baby shrimp (cooked and chopped)
- 2 Tbsps fresh Basil (chopped)
Preparation steps
1.
Rinse lentils in a strainer under cold running water for 1 to 2 minutes. Remove any stones or stems. Combine lentils and stock in a medium-sized pot; bring to a boil. Reduce heat. Simmer, covered, for 20 minutes. Add apricots; simmer another 15 minutes.
2.
Meanwhile, heat oil in a large frying pan over medium heat. Add onion and peppers. Sauté 5 minutes or until just softened. Add tomatoes, spices and salt. Cover and reduce heat to low. Simmer 8 to 10 minutes.
3.
Then, stir vegetable mixture into cooked lentils; simmer 10 minutes to blend flavours. Cool 30 minutes, then cover and refrigerate at least 2 hours.
4.
When ready to serve, divide cantaloupe balls among chilled serving bowls; ladle soup to cover the melon and garnish with chopped shrimp and basil.
