Spiced Indian-style Soup

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Spiced Indian-style Soup
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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
526
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie526 cal.(25 %)
Protein50 g(51 %)
Fat24 g(21 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage11.1 g(37 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.2 μg(1 %)
Vitamin E1.8 mg(15 %)
Vitamin K91.8 μg(153 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin24.9 mg(208 %)
Vitamin B₆1 mg(71 %)
Folate121 μg(40 %)
Pantothenic acid2.1 mg(35 %)
Biotin9.6 μg(21 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C11 mg(12 %)
Potassium922 mg(23 %)
Calcium83 mg(8 %)
Magnesium120 mg(40 %)
Iron7 mg(47 %)
Iodine3 μg(2 %)
Zinc4.1 mg(51 %)
Saturated fatty acids11.1 g
Uric acid357 mg
Cholesterol157 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
3 Tbsps Ghee (or vegetable oil)
2 cloves garlic cloves (chopped)
1 tsp freshly grated ginger (peeled and grated)
1 tsp ground Caraway
1 tsp ground cilantro
1 tsp Curry powder
1 tsp Turmeric
4 cups chicken stock
1 cup Red lentils (rinsed)
2 Chicken breasts (chopped into 1 cm/1/2 " chunks)
cayenne pepper
Nutmeg
1 Tbsp lemon juice
1 Tbsp cilantro (roughly chopped)
How healthy are the main ingredients?
Gheegarlic clovegingerCarawayTurmericChicken breast

Preparation steps

1.
Heat the ghee in a pan and fry the garlic and ginger gently. Add the caraway, coriander, curry powder and turmeric and fry for 2 minutes.
2.
Pour on the stock and add the lentils. Bring to a boil and simmer over a low heat for approx 30 minutes or until the lentils are very soft. Stir occasionally.
3.
Blend to a coarse puree then add the chicken and simmer gently for about 10 minutes or until the chicken is cooked through.
4.
Season with salt, cayenne pepper, nutmeg and lemon juice. Stir in the coriander leaves and serve.

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