Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Red Lentil Soup with Croutons
- 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
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.
(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 %) |
Healthy, because
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.
Even smarter
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!