Vegetable Soup with Lentils and Dill Sour Cream
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
417
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 417 cal. | (20 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.8 g | (46 %) |
more nutritional values
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 93.9 μg | (157 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 205 μg | (68 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 76 mg | (80 %) | ||
| Potassium | 1,967 mg | (49 %) | ||
| Calcium | 250 mg | (25 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 153 mg | |||
| Cholesterol | 24 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- For the soup
- 40 grams Lentils
- Soup vegetables (such as carrot, leek, parsnip or other aromatic vegetables such as celery or onion)
- 400 grams waxy potatoes
- 1 shallot
- 1 Tbsp vegetable oil
- 700 milliliters clear Vegetable broth
- 1 generous pinch Saffron
- salt, peppers
- Dill (for garnish)
- For the garnish
- 100 grams Sour cream
- Dill
- salt, peppers
Preparation steps
1.
For the soup: Cook lentils in boiling water for about 30 minutes. Peel and rinse soup vegetables and peel potatoes. Cut potatoes into thin slices, dice vegetables very small.
2.
Peel shallot and dice finely. Heat oil in a pot. Fry shallot until golden. Add potatoes and vegetables and sauté briefly. Pour broth and add saffron. Cover and cook about 20 minutes.
3.
For the garnish: Season sour cream with salt and pepper. Rinse dill, spin dry and chop. Fold dill into the sour cream. Drain lentils and add to potatoes in the broth. Season to taste with salt and pepper. Garnish with dill sour cream and serve.
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