For 1 Adult and 1 Child (7-14 years)

Red Lentil Soup with Croutons

For 1 Adult and 1 Child (7-14 Years)
4.875
Average: 4.9 (8 votes)
(8 votes)
Red Lentil Soup with Croutons

Red Lentil Soup with Croutons - Appetizing contrast between creamy soup and crispy garnish

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Health Score:
8,8 / 10
Difficulty:
very easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
505
calories
Calories

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!

1 serving contains
(Percentage of daily recommendation)
Calorie505 kcal(24 %)
Protein23 g(23 %)
Fat17 g(15 %)
Carbohydrates62 g(41 %)
Sugar added0 g(0 %)
Roughage15.5 g(52 %)
Vitamin A1.5 mg(188 %)
Vitamin D0.1 μg(1 %)
Vitamin E4.1 mg(34 %)
Vitamin K133.3 μg(222 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.4 mg(62 %)
Vitamin B₆0.8 mg(57 %)
Folate223 μg(74 %)
Pantothenic acid1.9 mg(32 %)
Biotin13.4 μg(30 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C17 mg(18 %)
Potassium1,172 mg(29 %)
Calcium125 mg(13 %)
Magnesium147 mg(49 %)
Iron8.7 mg(58 %)
Iodine20.8 μg(10 %)
Zinc4.1 mg(51 %)
Saturated fatty acids4.6 g
Uric acid203 mg
Cholesterol18 mg
Complete sugar10 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 onion
2 potatoes (each about 100 grams)
2 carrots (each about 100 grams)
2 tablespoons Canola oil
1 teaspoon mild Curry powder
salt
peppers
6 ounces Red lentils
1 slice Whole Wheat Toast
1 teaspoon butter
1 tablespoon Sour cream
How healthy are the main ingredients?
Sour creamonionpotatocarrotsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Pot (with lid), 1 Tablespoon, 1 Teaspoon, 1 Measuring cups, 1 Wooden spoon, 1 Small skillet

Preparation steps

1.
Red Lentil Soup with Croutons preparation step 1

Peel the onion and chop finely.

2.
Red Lentil Soup with Croutons preparation step 2

Peel the potatoes and carrots and cut into 1.5 cm (approximately 1/2-inch) cubes.

3.
Red Lentil Soup with Croutons preparation step 3

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.

4.
Red Lentil Soup with Croutons preparation step 4

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.

5.
Red Lentil Soup with Croutons preparation step 5

Meanwhile, cut bread into small cubes. Melt butter and remaining oil in a small pan. Toast bread cubes until golden brown, stirring often.

6.
Red Lentil Soup with Croutons preparation step 6

Stir the sour cream into the soup, season with salt and pepper and serve topped with croutons.