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Vegetable and Lentil Soup
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Preparation:
30 min.
Preparation
ready in 55 mins
Calories:
234
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 234 cal. | (11 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.5 g | (42 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 179.5 μg | (299 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 250 μg | (83 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,019 mg | (25 %) | ||
| Calcium | 138 mg | (14 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 142 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
- Ingredients
- ½ Napa cabbage
- 150 grams green Beans
- 150 grams Thai asparagus
- 1 Zucchini
- 2 carrots
- 1 garlic clove
- 2 centimeters fresh ginger
- 1 sprig Lemongrass
- 150 grams yellow Lentils
- 2 Tbsps soybean oil
- 100 grams soybean sprout
- light soy sauce
- freshly ground peppers
Preparation steps
1.
Rinse cabbage, cut thick veins out and cut the rest of leaves into narrow strips. Rinse and dry beans, cut into 2 cm (approximately 0.5 inch) pieces. Peel asparagus and trim lower thirds. Rinse zucchini, halve lengthwise and cut into narrow wedges. Peel and grate carrots. Peel garlic and ginger and chop finely. Rinse lemongrass, remove outer leaves and cut into small slices. Rinse lentils through a sieve and drain well.
2.
Heat oil in a saucepan and sauté garlic, ginger and lemongrass. Add the rest of vegetables and sauté briefly. Add broth and lentils. Simmer for 10-15 minutes on medium heat.
3.
Rinse bean sprouts, drain and add to soup. Season soup with soy sauce and pepper, pour soup into bowls and serve immediately.
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