Lentil and Peppers Soup
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
333
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 333 cal. | (16 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.7 g | (59 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 133.2 μg | (222 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 178 μg | (59 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 912 mg | (23 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 135 mg | (45 %) | ||
| Iron | 8.2 mg | (55 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 132 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 garlic cloves
- 2 Tbsps olive oil
- 400 grams Red Lentils
- ½ tsp Cumin (ground)
- ½ tsp Cardamom (ground)
- salt
- freshly ground peppers
- ½ lemon (juiced)
- ½ green Hungarian wax pepper
- parsley (for garnishing)
Preparation steps
1.
Heat olive oil in a pan, add peeled and squeezed through a garlic press garlic and saute briefly. Deglaze pan with broth. Add lentils and season with cumin powder, cardamom and pepper. Simmer, covered, for about 25 minutes on medium heat.
2.
Peel pepper, halve and remove seeds and ribs, cut into strips.
3.
Season soup with lemon juice and salt to taste. Pour soup into plates, top with pepper strips and garnish with parsley. Serve.
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