Thick Lentil Soup with Thyme
Nutritional values
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 19 g | (63 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 129.5 μg | (216 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 232 μg | (77 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 19.1 μg | (42 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 156 mg | (164 %) | ||
| Potassium | 1,403 mg | (35 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 145 mg | (48 %) | ||
| Iron | 9.7 mg | (65 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 148 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 300 grams Lentils
- 2 carrots
- 2 onions
- 2 garlic cloves
- 2 Tbsps Canola oil
- 600 milliliters Vegetable broth
- 1 bay leaf
- 2 handfuls thyme
- 1 Zucchini
- 2 Bell pepper (red and green)
- 400 grams pureed Tomatoes (canned)
- salt
- Caraway (ground)
- cayenne pepper
- 2 Tbsps Fruit Vinegar
Preparation steps
Soak lentils overnight in a bowl with plenty of cold water.
Peel carrots and dice. Peel onions and garlic and finely chop both. Heat oil in a saucepan and saute onion and garlic cubes until translucent. Drain lentils and add to the saucepan. Add carrots. Add broth and bay leaf. Rinse thyme, shake dry and tie half with kitchen twine. Add tied thyme to the saucepan and simmer for about 20 minutes.
Meanwhile, rinse zucchini, trim and cut into small cubes. Rinse bell peppers, cut in half, remove seeds and ribs and cut into small cubes. Add zucchini, bell peppers and tomatoes into the saucepan and cook for another 15 minutes. If required add broth to reach desired consistency. Finally remove thyme bundle and season with salt, cumin, cayenne and vinegar. Serve in deep plates or soup bowls with remaining thyme sprigs.
If desired, serve with fresh brown bread.
