Vegetable and Rice Soup

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Vegetable and Rice Soup
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Health Score:
Health Score
7,0 / 10
Difficulty:
easy
Difficulty
Preparation:
6 h.
Preparation
Calories:
299
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie299 kcal(14 %)
Protein15.33 g(16 %)
Fat6 g(5 %)
Carbohydrates48.87 g(33 %)
Sugar added0 g(0 %)
Roughage9.9 g(33 %)
Vitamin A1,687.19 mg(210,899 %)
Vitamin D0 μg(0 %)
Vitamin E1.09 mg(9 %)
Vitamin B₁0.21 mg(21 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.66 mg(14 %)
Vitamin B₆0.16 mg(11 %)
Folate27.96 μg(9 %)
Pantothenic acid0.35 mg(6 %)
Biotin4.29 μg(10 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C23.75 mg(25 %)
Potassium829.35 mg(21 %)
Calcium63.31 mg(6 %)
Magnesium25.49 mg(8 %)
Iron3.26 mg(22 %)
Iodine0.5 μg(0 %)
Zinc0.5 mg(6 %)
Saturated fatty acids0.75 g
Cholesterol0 mg
Author of this recipe:
How healthy are the main ingredients?
carrotPumpkinNutmegLong grain ricetomato

Ingredients

for
6
Ingredients
1
large onion (chopped)
2
2 tablespoons
5
large carrots (peeled and cut into chunks)
1.333 cups
Red lentils (rinsed)
3 cups
Pumpkin (peeled deseeded and cut into chunks)
1 teaspoon
¼ teaspoon
freshly grated Nutmeg
¼ teaspoon
5 cups
½ cup
4
large tomatoes (roughly chopped)
To garnish
crisp Crouton
Product recommendation
Normal Cooking: Follow the recipe from step 2, using a large deep pan, to the end of step 4, adding the rice with the spices, etc. Bring to a boil, then simmer for 40-50 minutes until the vegetables are tender. Follow the recipe from step 6 and reheat in the pan.
Preparation

Kitchen utensils

1 Salad spinner, 1 Cutting board, 1 Large knife, 1 Teaspoon, 1 Mortar (alternativ: Blitzhacker), 1 Tablespoon

Preparation steps

1.
Preheat the slow cooker if necessary – see manufacturer’s instructions.
2.
Heat the oil in a large frying pan (skillet) and add the onion and garlic. Cook until softened.
3.
Add the carrots, lentils and pumpkin and stir.
4.
Transfer to the slow cooker pot and add the spices, salt, pepper and stock.
5.
Cover and cook on low for 5-6 hours until the vegetables are tender.
6.
Add the rice and tomatoes for the last 30 minutes of cooking time.
7.
Cool slightly and blend in a blender or process in a food processor until smooth. You can leave out some of the chunky carrots, lentils, pumpkin, rice and tomatoes for more texture if you wish. Return to the slow cooker to keep warm.
8.
Ladle into bowls and garnish with croutons and mint leaves.