Spicy Lentil Soup
Spicy lentil soup - Quick veggie spoon delight
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have provided this recipe with the logo "Recommended by IN FORM". This logo offers consumers guidance on a balanced diet. Only healthy recipes that meet all the specified criteria may carry this logo. Further information on the project "Tested IN FORM recipes" can be found here.
You have cravings all the time? Then eat more lentils! Due to the many dietary fibers, the smart legumes keep the blood sugar level stable and are therefore super filling.
Who would like, serves in addition our quick pita breadswhich not only fit perfectly in terms of taste, but also keep you fuller for longer thanks to the wholemeal flour they contain.
(Percentage of daily recommendation)
| Calorie | 280 cal. | (13 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 30.7 μg | (51 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 868 mg | (22 %) | ||
| Calcium | 107 mg | (11 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 142 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 onion
- 2 garlic cloves
- 1 Eggplant
- 2 Tbsps olive oil
- 8 ozs Red lentils
- 1 ½ tsps Harissa paste
- ground Cumin
- ground paprika
- salt
- peppers
- 28 ozs Vegetable broth
- 4 Tomatoes
- 4 parsley
- 1 Tbsp lemon juice
- 4 Tbsps Yogurt (3.5% fat)
Kitchen utensils
Preparation steps
Peel and finely dice onion and garlic. Clean, wash and finely dice the eggplant. Heat olive oil in a pot. Sauté onions and garlic for 4 minutes over medium heat.
Add eggplant and fry for 5 minutes. Add lentils, mix in and season with harissa, cumin, paprika powder, salt and bell pepper. Pour in broth and bring to a boil.
Clean, wash and dice the tomatoes. Add to soup and simmer on low heat for 20 minutes, stirring regularly. Then puree until slightly chunky, if desired.
Wash parsley, shake dry and chop. Season soup with spices and lemon juice and divide among bowls. Garnish with yogurt and parsley and sprinkle with paprika powder.
