Red Lentil Soup

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Red Lentil Soup
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Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
529
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie529 cal.(25 %)
Protein23 g(23 %)
Fat31 g(27 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage15.9 g(53 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.7 μg(4 %)
Vitamin E3.7 mg(31 %)
Vitamin K112.4 μg(187 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.8 mg(57 %)
Vitamin B₆0.6 mg(43 %)
Folate171 μg(57 %)
Pantothenic acid1.8 mg(30 %)
Biotin13 μg(29 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C20 mg(21 %)
Potassium993 mg(25 %)
Calcium123 mg(12 %)
Magnesium132 mg(44 %)
Iron7.4 mg(49 %)
Iodine4 μg(2 %)
Zinc3.3 mg(41 %)
Saturated fatty acids16.8 g
Uric acid125 mg
Cholesterol70 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
350 grams red Lentils
3 Tomatoes
1 onion
1 pc ginger (about 2 cm)
1 l Vegetable broth
½ tsp ground Turmeric
200 milliliters Whipped cream
salt
peppers
50 grams butter
1 Tbsp vegetable oil
1 tsp ground cumin
How healthy are the main ingredients?
LentilWhipped creamgingerTomatoonionsalt

Preparation steps

1.

Place the lentils in a sieve and rinse under cold water until the water runs clear. Blanch the tomatoes in a pot of boiling water for 10 seconds. Peel the tomatoes, cut in half, remove seeds and cut into small cubes. Peel the onion and cut into thin half-rings. Peel the ginger  and grate finely. Place the lentils in a saucepan along with the vegetable broth, tomatoes, ginger and turmeric and bring to a boil. Reduce to a simmer and cook over low heat until the lentils are very soft, about 30 minutes. Working in batches, puree the soup. Stir in the cream, return the soup to a boil and season with salt and pepper. Heat butter and oil in a pan, add the onions and the cumin powder and cook, stirring occasionally until the onions are golden brown. Pour the soup into cups and garnish each with 1 tablespoon of the onions.

2.

If the soup is too thick,  add a little more vegetable broth or water.