Spicy Lentil and Tomato Soup
Spicy Lentil and Tomato Soup - Quite easy, quite fast and quite spicy
Healthy, because
Even smarter
Nutritional values
Here, little fat but plenty of useful nutrients are put on the table: one portion of the soup contains about a quarter of the daily recommended amount of fibre and iodine and even about 120 percent of the daily requirement of vitamin D for strong bones and teeth.
With fish, it does not depend so much on the variety; all types of firm sea fish fillets are suitable. If you don't pay attention to every calorie, you can also use salmon fillet!
(Percentage of daily recommendation)
| Calorie | 354 cal. | (17 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 107 μg | (178 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.1 mg | (101 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 160 μg | (53 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 13.3 μg | (30 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 1,071 mg | (27 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 48 μg | (24 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 321 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 green chili pepper
- 1 onion
- 2 garlic cloves
- 1 Tbsp olive oil
- 100 grams Red lentils
- 350 milliliters Vegetable broth
- 500 grams crushed Tomatoes (from a carton)
- ground Cumin
- 200 grams fresh Halibut fillet (without skin)
- salt
- ½ bunch cilantro
Kitchen utensils
Preparation steps
Rinse and dry the chile pepper, cut in half, remove seeds and cut into fine strips.
Peel the onion and garlic and finely chop. Heat oil in a pot and coook onion and garlic until softened.
Rinse lentils, drain and add to the pot. Add broth and the lentils, cover and cook over medium heat for 8-10 minutes. Stir in tomatoes and season with cumin and chili.
Meanwhile, rinse fish fillets, pat dry with paper towels, season with salt and cut into small cubes. Add to the soup and cook over medium heat for 4-5 minutes.
Meanwhile, rinse cilantro, shake dry, pluck leaves and chop finely with a large knife. Garnish lentil soup with cilantro and serve.
