Red Lentil and Vegetable Soup
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 55 min.
Ready in
Calories:
361
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 361 cal. | (17 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.7 g | (49 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 99.8 μg | (166 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 171 μg | (57 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,003 mg | (25 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 6 Tomatoes
- 2 scallions
- 1 shallot
- 1 garlic clove
- 2 Tbsps vegetable oil
- 300 grams red Lentils
- 800 milliliters Vegetable broth
- 100 milliliters Whipped cream
- salt
- 3 Tbsps Orange juice
- freshly ground peppers
Preparation steps
1.
Blanch the tomatoes in a pot of boiling water for 10 seconds. Peel, quarter, core and cut the flesh into cubes. Rinse the scallions, shake dry and thinly slice. Peel and finely chop the shallot and garlic. Heat the oil in a saucepan and saute the shallot and garlic until translucent. Stir in the lentils and 2/3 of the tomatoes and sauté briefly. Pour in the broth and simmer over medium heat until the lentils are tender, about 15 minutes. Stir in the cream. Working in batches if necessary, transfer the soup to a blender and puree. Season with salt, orange juice and pepper.
2.
Ladle into bowls and serve sprinkled with the remaining diced tomatoes.
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