Vegetarian Delicacy

Tomato Lentil Soup

4.96774
Average: 5 (31 votes)
(31 votes)
Tomato Lentil Soup

Tomato Lentil Soup - Creamy pleasure to eat. Photo: Jan Schümann

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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
279
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie279 cal.(13 %)
Protein15 g(15 %)
Fat9 g(8 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage8.9 g(30 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E2.6 mg(22 %)
Vitamin K91.5 μg(153 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.7 mg(39 %)
Vitamin B₆0.6 mg(43 %)
Folate123.5 μg(41 %)
Pantothenic acid1.3 mg(22 %)
Biotin12.2 μg(27 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C32.5 mg(34 %)
Potassium1,010 mg(25 %)
Calcium91 mg(9 %)
Magnesium91 mg(30 %)
Iron4.7 mg(31 %)
Iodine5.8 μg(3 %)
Zinc2.2 mg(28 %)
Saturated fatty acids2.8 g
Uric acid131.8 mg
Cholesterol8.7 mg
Complete sugar9 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
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.)
How healthy are the main ingredients?
carrotgingerolive oilparsleyshallotgarlic clove

Preparation steps

1.

Peel and chop shallots, garlic and ginger. Halve chili pepper lengthwise, remove seeds, wash and chop. Peel carrots and dice finely.

2.

Heat oil in a saucepan. Sauté shallots in it for 2 minutes. Add carrots, garlic, ginger and chili and sauté for another 4 minutes.

3.

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.

4.

Meanwhile, wash parsley, shake dry and chop. Divide soup into bowls, refine with 1 blob each of crème fraîche and parsley.