Spiced Vegetarian Soup Mugs
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
208
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 208 cal. | (10 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 24.5 μg | (41 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 716 mg | (18 %) | ||
| Calcium | 52 mg | (5 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- Ingredients
- 3 tsps Curry powder
- 3 Tbsps olive oil
- 2 onions (finely chopped)
- 3 cloves garlic cloves (crushed)
- ¾ oz cilantro (stalks chopped)
- ginger (grated)
- 11 ozs Sweet potato (diced)
- 14 ozs potatoes (diced)
- 1 carrot (diced)
- salt
- freshly ground peppers
- 5 cups vegetable stock
- ½ cup yellow Lentils
- 1.333 cups Soy milk
- 1 Lime (juice)
- To garnish
- chopped cilantro
Preparation steps
1.
Put the curry powder into a large pan, then toast over a medium heat for 2 minutes.
2.
Add the olive oil, stirring, then add the onions, garlic, coriander stalks, ginger, sweet potatoes, potatoes and carrots. Season to taste and cook gently for 5 minutes, stirring.
3.
Add the stock, lentils, soya milk and a little more seasoning, then cover and simmer for about 20 minutes until the vegetables are tender.
4.
Transfer half the soup in batches to a blender or food processor and blend until smooth. Return to the pan and stir in the lime juice.
5.
Reheat and ladle into serving mugs or bowls. Garnish with chopped coriander.
