Lentil Soup with Vegetables
Healthy, because
Even smarter
Nutritional values
The lentils are pure protein packages and therefore a good source of vegetable protein, especially for vegetarians. They also contain the mineral magnesium, which strengthens our nerves and the brain.
You can often buy celery, carrots and parsley together as soup greens and use them for the lentil pot with soup vegetables.
(Percentage of daily recommendation)
| Calorie | 321 cal. | (15 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16 g | (53 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 121.8 μg | (203 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 142 μg | (47 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 1,026 mg | (26 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 115 mg | (38 %) | ||
| Iron | 6.5 mg | (43 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 148 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 300 grams Lentils
- 200 grams Celery
- 2 carrots
- 1 onion
- 750 milliliters Broth
- 2 bay leaves
- 2 Tbsps butter
- 2 Tbsps Pastry flour
- salt
- freshly ground peppers
- 2 Tbsps Wine vinegar
- parsley (for garnish)
Preparation steps
Rinse lentils and drain. Peel and finely dice celery, carrot and onion.
In a pot, bring vegetable stock to a boil. Add vegetables, lentils and bay leaves. Cover and simmer over low heat, stirring occasionally and adding additional broth if necessary, about 35 minutes.
Melt butter in a small saucepan. Stir in flour and fry until light brown. Add a bit of the liquid from the soup and stir into flour mixture. (be careful, sauce may splatter!). Stir flour mixture into lentil soup and simmer, uncovered, until slightly thickened, about 10 minutes more. Season with salt, pepper and vinegar. Serve soup garnished with parsley.
