Potato Soup with Lentils
Nutritional values
(Percentage of daily recommendation)
| Calorie | 410 cal. | (20 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17 g | (57 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 140.9 μg | (235 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 142 μg | (47 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 1,622 mg | (41 %) | ||
| Calcium | 219 mg | (22 %) | ||
| Magnesium | 155 mg | (52 %) | ||
| Iron | 7 mg | (47 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 232 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 250 grams red Lentils
- 1 Celery
- 400 grams white potatoes
- 1 garlic clove
- 1 tsp freshly grated ginger
- 3 Tbsps sesame oil
- 1 tsp Curry powder
- 800 milliliters Vegetable broth
- 40 grams Cashews
- salt
- peppers
- 1 splash Lime juice
- 1 Tbsp freshly chopped parsley
Preparation steps
Rinse the lentils hot water and drain in a colander. Rinse, trim and cut the celery into small cubes. Rinse the potatoes and cut them into pieces. Peel garlic and finely chop. Sauté garlic for 1-2 minutes until translucent with the celery and ginger in 2 tablespoons of hot oil. Sprinkle the curry powder over it and pour in the vegetable stock. Add the potatoes in portions and simmer, stirring occasionally, for about15-20 minutes. Pour in more broth as require.
Take some potato pieces after about 10 minutes out of the soup, drain and saute until golden brown with the nuts in the remaining oil for about 5 minutes. Season with salt and pepper.
Puree the soup and season to taste with lime juice, salt and pepper.
Pour the soup into bowls, place the fried potatoes with nuts on top and serve garnished with parsley.
