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Ingredients

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2
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Red Lentil Soup with Croutons

Red Lentil Soup with Croutons

For 1 Adult and 1 Child (7-14 Years)
20 min., ready in 30 min.
Time:
505
calories
Calories:
Health Score:
88 / 100
Ingredientsfor  
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
How healthy are the main ingredients?
Sour creamonionpotatocarrotsalt
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie505 cal.(24 %)
Protein23 g(23 %)
Fat17 g(15 %)
Carbohydrates62 g(41 %)
Sugar added0 g(0 %)
Roughage15.5 g(52 %)
Healthy, because

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

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!

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