Red Lentil and Vegetable Soup

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Red Lentil and Vegetable Soup
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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)
Calorie361 cal.(17 %)
Protein20 g(20 %)
Fat15 g(13 %)
Carbohydrates37 g(25 %)
Sugar added0 g(0 %)
Roughage14.7 g(49 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.3 μg(2 %)
Vitamin E5.2 mg(43 %)
Vitamin K99.8 μg(166 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.6 mg(43 %)
Folate171 μg(57 %)
Pantothenic acid1.7 mg(28 %)
Biotin13.1 μg(29 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C35 mg(37 %)
Potassium1,003 mg(25 %)
Calcium109 mg(11 %)
Magnesium117 mg(39 %)
Iron6.7 mg(45 %)
Iodine3 μg(2 %)
Zinc2.9 mg(36 %)
Saturated fatty acids5.6 g
Uric acid116 mg
Cholesterol21 mg
Complete sugar6 g

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
How healthy are the main ingredients?
LentilWhipped creamOrange juiceTomatoshallotgarlic clove

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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