Ready-to-make Mediterranean Lentil Soup Mix
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
242
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 242 cal. | (12 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.2 g | (37 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 79.1 μg | (132 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 114 μg | (38 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 631 mg | (16 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 90 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the jar
- 1 cup Red lentils
- 1 tsp crushed Red pepper flakes
- 8 sun-dried tomatoes
- 8 sun-dried Olives
- To make
- 2 Tbsps olive oil
- 1 onion (finely chopped)
- 2 cloves garlic cloves (finely chopped)
- 4 cups vegetable stock (more if needed.)
- salt (to taste)
- peppers (to taste)
Preparation steps
1.
Layer the ingredients in a large sealable jar in the order they are listed. Seal tightly.
2.
To make: heat the oil in a large pan and cook the onion for about 5 minutes until soft. Add the garlic and cook for 1 minute.
3.
Add thecontents of the jar and stock. Bring to a boil then reduce the heat and simmer for 15-20 minutes until the lentils are tender. Depending on how thick you like your soup, you may need to add more stock. Season to taste with salt and pepper.
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