Lentil Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 341 cal. | (16 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.4 g | (55 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 135.2 μg | (225 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 170 μg | (57 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 1,064 mg | (27 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 7.2 mg | (48 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 137 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 300 grams Lentils
- 1 onion
- 1 carrot
- 150 grams Celery root
- 4 Tbsps Canola oil
- 1 tsp ground Caraway
- 1 tsp ground cilantro
- 1 lemon (juice)
- 1 l Vegetable broth
- 1 Zucchini
- 1 garlic clove
- 1 scallion
- salt
- freshly ground peppers
Preparation steps
Steps 1 and 2
Place the lentils in a large bowl. Pour in plenty of cold water and soak overnight.
Steps 3 and 4
The next day, pour the lentils through a sieve and drain well. Discard the soaking water.
Step 5
Peel and finely chop the onion. Peel and cube the carrot and celery root. Heat the oil in a large saucepan. Saute the onion until translucent.
Step 6
Add the carrot and celery root. Saute for about 5 minutes. Mix the caraway and coriander. Sprinkle over the vegetables.
Step 7
Pour in the broth and lemon juice.
Step 8
Add the drained lentils. Simmer, covered, over medium heat for about 45 minutes.
Step 9, 10 and 11
Rinse the zucchini and cut into small pieces. Peel and finely chop the garlic. For the last 10 minutes of cooking, add the garlic and zucchini to the soup. Add water, if necessary.
Step 12
Rinse the scallion and cut into thin rings. Add to the soup. Season with salt, pepper and lemon juice. Serve immediately.
