Red Lentil Soup
Lentils are nutritionally valuable because they contain a lot of protein, hardly any fat and all kinds of B vitamins for nerves and brain cells. The favourable ratio of low sodium to high potassium has a very positive effect on high blood pressure. In addition, legumes provide iron, which is beneficial for oxygen transport and thus for performance.
Red lentils are peeled and are therefore cooked much faster, have a milder taste and are easier to digest than their full conspecifics. Do not let them cook too long, otherwise they become mushy.
(Percentage of daily recommendation)
|Calorie||428 kcal||(20 %)|
|Protein||39 g||(40 %)|
|Fat||12 g||(10 %)|
|Carbohydrates||38 g||(25 %)|
|Sugar added||0 g||(0 %)|
|Roughage||9 g||(30 %)|
|Vitamin A||0.6 mg||(75 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||2.6 mg||(22 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||18.7 mg||(156 %)|
|Vitamin B₆||0.9 mg||(64 %)|
|Folate||159 μg||(53 %)|
|Pantothenic acid||2 mg||(33 %)|
|Biotin||11.7 μg||(26 %)|
|Vitamin B₁₂||0.4 μg||(13 %)|
|Vitamin C||60 mg||(63 %)|
|Potassium||1,065 mg||(27 %)|
|Calcium||135 mg||(14 %)|
|Magnesium||118 mg||(39 %)|
|Iron||5.8 mg||(39 %)|
|Iodine||11 μg||(6 %)|
|Zinc||3 mg||(38 %)|
|Saturated fatty acids||1.8 g|
|Uric acid||317 mg|
Cut chicken breasts into cubes about 2 cm (approximately 3/4 inch).
Rinse and peel carrot. Peel the onions and garlic. Cut carrot, onions and garlic into small cubes.
Heat oil in a pot. Sauté onions and garlic in hot oil over medium heat until translucent, about 3 minutes.
Add chicken breast cubes and garam masala to the pot and cook for 1 minute.
Add lentils and carrots and sauté briefly, stirring. From 1 orange, squeeze about 100 ml (approximately 1/4 cup plus 2 tablespoons) of juice.
Add orange juice and broth and to the pot. Bring soup to a boil and cook for about 15 minutes over medium heat.
Peel remaining orange peel, removing all of the white pith.
Cut out segments with a knife between the separating membranes.
About 5 minutes before end of cooking, add the orange segments to the soup. Rinse cilantro, shake dry and pluck the leaves. Season the soup with salt and pepper and sprinkle with cilantro.