Soul Food

Red Lentil Curry Soup

5
Average: 5 (6 votes)
(6 votes)
Red Lentil Curry Soup
share Share
print
bookmark_border Copy URL
Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
254
calories
Calories

Healthy, because

Even smarter

Nutritional values

Lentils are rich in protein, making them an ideal ingredient for vegetarians and vegans. They're also a good source of iron and vitamin C, among other nutrients.

The sour cream can be replaced by a vegetable alternative or just nixed entirely.

1 serving contains
(Percentage of daily recommendation)
Calorie254 kcal(12 %)
Protein11 g(11 %)
Fat14 g(12 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.3 μg(2 %)
Vitamin E4.7 mg(39 %)
Vitamin K59.4 μg(99 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.6 mg(30 %)
Vitamin B₆0.4 mg(29 %)
Folate102 μg(34 %)
Pantothenic acid1 mg(17 %)
Biotin9 μg(20 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C28 mg(29 %)
Potassium649 mg(16 %)
Calcium70 mg(7 %)
Magnesium68 mg(23 %)
Iron3.6 mg(24 %)
Iodine3 μg(2 %)
Zinc1.5 mg(19 %)
Saturated fatty acids5.5 g
Uric acid67 mg
Cholesterol21 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
1 onion
1 garlic clove
1 tsp freshly grated ginger
2 Tbsps vegetable oil
1 tsp red Curry paste
150 grams red Lentils
400 grams lumpy tomatoes (canned)
600 milliliters Vegetable broth
salt
lemon juice
cayenne pepper
Ingredients
sour Whipped cream
cilantro
How healthy are the main ingredients?
tomatoLentilgingeroniongarlic clovesalt

Preparation steps

1.

Peel and finely chop the onion and garlic. Saute the onion, garlic and ginger in hot oil for 1-2 minutes, until translucent. Add the curry paste and lentils. Saute briefly. Add the tomatoes and broth. Simmer for about 15 minutes, stirring occasionally. Add broth, as needed.

2.

Season with salt, lemon juice and cayenne pepper.

3.

Serve garnished with a dollop of sour cream and sprinkled with cilantro.