Soul Food

Red Lentil Soup

with Chicken Breast
4.82353
Average: 4.8 (17 votes)
(17 votes)
Red Lentil Soup

Red Lentil Soup - Orange segments and juice make for a pleasant fruitiness

share Share
print
bookmark_border Copy URL
Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
428
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie428 kcal(20 %)
Protein39 g(40 %)
Fat12 g(10 %)
Carbohydrates38 g(25 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E2.6 mg(22 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin18.7 mg(156 %)
Vitamin B₆0.9 mg(64 %)
Folate159 μg(53 %)
Pantothenic acid2 mg(33 %)
Biotin11.7 μg(26 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C60 mg(63 %)
Potassium1,065 mg(27 %)
Calcium135 mg(14 %)
Magnesium118 mg(39 %)
Iron5.8 mg(39 %)
Iodine11 μg(6 %)
Zinc3 mg(38 %)
Saturated fatty acids1.8 g
Uric acid317 mg
Cholesterol66 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 small Chicken breasts (about 200 grams)
1 small carrot (about 75 grams)
2 small onions
1 garlic
2 tablespoons olive oil
2 teaspoons Garam Masala
4 ounces Red lentils
2 Oranges
1 pint Vegetable broth
3 sprigs cilantro
salt
peppers
How healthy are the main ingredients?
olive oilChicken breastcarrotoniongarlicOrange
Preparation

Kitchen utensils

1 Pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Citrus juicer, 1 Teaspoon

Preparation steps

1.
Red Lentil Soup preparation step 1

Cut chicken breasts into cubes about 2 cm (approximately 3/4 inch).

2.
Red Lentil Soup preparation step 2

Rinse and peel carrot. Peel the onions and garlic. Cut carrot, onions and garlic into small cubes.

3.
Red Lentil Soup preparation step 3

Heat oil in a pot. Sauté onions and garlic in hot oil over medium heat until translucent, about 3 minutes.

4.
Red Lentil Soup preparation step 4

Add chicken breast cubes and garam masala to the pot and cook for 1 minute.

5.
Red Lentil Soup preparation step 5

Add lentils and carrots and sauté briefly, stirring. From 1 orange, squeeze about 100 ml (approximately 1/4 cup plus 2 tablespoons) of juice.

6.
Red Lentil Soup preparation step 6

Add orange juice and broth and to the pot. Bring soup to a boil and cook for about 15 minutes over medium heat.

7.
Red Lentil Soup preparation step 7

Peel remaining orange peel, removing all of the white pith.

8.
Red Lentil Soup preparation step 8

Cut out segments with a knife between the separating membranes.

9.
Red Lentil Soup preparation step 9

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.