Tomato Lentil Soup
Tomato Lentil Soup - Creamy pleasure to eat. Photo: Jan Schümann
Healthy, because
Even smarter
Nutritional values
Cooked tomatoes are rich in lycopene, which has been shown to have anti-cancer and cell-protective effects. Chili peppers stimulate the metabolism due to the many pungent substances and thus support fat burning.
The lentil-tomato soup can be filled in portions and frozen. If you don't have time to cook, you can simply defrost this delicious and healthy soup, heat it up and enjoy.
(Percentage of daily recommendation)
| Calorie | 279 cal. | (13 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.9 g | (30 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 91.5 μg | (153 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 123.5 μg | (41 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 32.5 mg | (34 %) | ||
| Potassium | 1,010 mg | (25 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 5.8 μg | (3 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 131.8 mg | |||
| Cholesterol | 8.7 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 2 shallots
- 2 garlic cloves
- ¾ oz ginger (1 piece)
- 1 small red Chile pepper
- 7 ¼ ozs carrots (2 carrots)
- 2 Tbsps olive oil
- 7 ¼ ozs Red lentils
- 14 ozs chunky tomatoes (can)
- 34 ozs Vegetable broth
- salt
- peppers
- ½ tsp ground Turmeric
- ¾ oz parsley (1/2 Bunch)
- 1 ½ ozs Crème fraiche (2 TBSP.)
Preparation steps
Peel and chop shallots, garlic and ginger. Halve chili pepper lengthwise, remove seeds, wash and chop. Peel carrots and dice finely.
Heat oil in a saucepan. Sauté shallots in it for 2 minutes. Add carrots, garlic, ginger and chili and sauté for another 4 minutes.
Add lentils, tomatoes and broth, season with salt, pepper and turmeric and simmer on low heat for 25 minutes. Then briefly puree with a hand blender.
Meanwhile, wash parsley, shake dry and chop. Divide soup into bowls, refine with 1 blob each of crème fraîche and parsley.
