Red Lentil Soup with Croutons
Red Lentil Soup with Croutons - Appetizing contrast between creamy soup and crispy garnish
Healthy, because
Even smarter
Nutritional values
Lentils not only offer a great deal in culinary terms: they contain hardly any fat, but all kinds of B vitamins for nerves and brain cells, and with almost 24 percent high-quality protein, lentils are an excellent vegetable protein source for vegetarians.
You can puree the lentil cream soup as you like with a hand blender and refine it with three times the amount of sour cream. This makes the soup especially creamy!
(Percentage of daily recommendation)
| Calorie | 505 cal. | (24 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.5 g | (52 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 133.3 μg | (222 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 223 μg | (74 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 13.4 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 1,172 mg | (29 %) | ||
| Calcium | 125 mg | (13 %) | ||
| Magnesium | 147 mg | (49 %) | ||
| Iron | 8.7 mg | (58 %) | ||
| Iodine | 20.8 μg | (10 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 203 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 1 onion
- 2 potatoes (each about 100 grams)
- 2 carrots (each about 100 grams)
- 2 Tbsps Canola oil
- 1 tsp mild Curry powder
- salt
- peppers
- 6 ozs Red lentils
- 1 slice Whole Wheat Toast
- 1 tsp butter
- 1 Tbsp Sour cream
Kitchen utensils
Preparation steps
Peel the onion and chop finely.
Peel the potatoes and carrots and cut into 1.5 cm (approximately 1/2-inch) cubes.
In a pot, heat 1 tablespoon oil over medium heat, then cook the onion and curry powder until softened. Add 600 ml (approximately 2 1/2 cups) of water.
Add potato and carrot cubes to the pot, season with salt and pepper and cook for 5 minutes. Then add the lentils, cover and cook until vegetables and lentils are tender, about 15 minutes.
Meanwhile, cut bread into small cubes. Melt butter and remaining oil in a small pan. Toast bread cubes until golden brown, stirring often.
Stir the sour cream into the soup, season with salt and pepper and serve topped with croutons.
