Red Lentil Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 529 cal. | (25 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.9 g | (53 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 112.4 μg | (187 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 171 μg | (57 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 13 μg | (29 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 993 mg | (25 %) | ||
| Calcium | 123 mg | (12 %) | ||
| Magnesium | 132 mg | (44 %) | ||
| Iron | 7.4 mg | (49 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 16.8 g | |||
| Uric acid | 125 mg | |||
| Cholesterol | 70 mg | |||
| Complete sugar | 5 g |
Ingredients
- 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
Preparation steps
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.
If the soup is too thick, add a little more vegetable broth or water.
