Soul Food
Red Lentil Curry Soup
(9 votes)
(9 votes)
Health Score:
96 / 100
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)
(Percentage of daily recommendation)
| Calorie | 254 cal. | (12 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 59.4 μg | (99 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 649 mg | (16 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 67 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
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