Anthos Lentil Soup

Vegetarian
Gluten Free
Dairy Free
Health score
34%
Anthos Lentil Soup
45 min.
6
200kcal

Suggestions

Ingredients

  • 8 ounces baking potato cubed peeled
  • 2  bay leaves 
  • 0.5 teaspoon pepper black freshly ground
  • 0.8 cup brown lentils 
  • 1 cup carrots finely chopped 2 medium
  • 1 cup celery finely chopped
  • 6 cups less-sodium chicken broth fat-free
  • 0.3 teaspoon kosher salt 
  • 2 tablespoons olive oil 
  • 0.8 cup parsnips finely chopped
  • 0.3 cup shallots finely chopped
  • 3 tablespoons sherry vinegar 

Equipment

  • frying pan
  • blender
  • dutch oven

Directions

  1. Heat olive oil in a large Dutch oven over medium-high heat.
  2. Add potato, carrot, celery, parsnip, and shallots to pan; saut for 7 minutes or until tender.
  3. Add sherry vinegar to pan, scraping pan to loosen browned bits.
  4. Add chicken broth, lentils, and bay leaves to pan; bring to a boil. Reduce heat, and simmer 45 minutes or until lentils are tender. Discard bay leaves.
  5. Transfer half of lentil mixture to a blender.
  6. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender.
  7. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth, scraping sides. Return lentil mixture to pan; stir in pepper and salt.

Nutrition Facts

Calories200kcal
Protein17.86%
Fat24.26%
Carbs57.88%

Properties

Glycemic Index
50.36
Glycemic Load
9.56
Inflammation Score
-10
Nutrition Score
17.50086958512%

Flavonoids

Catechin
0.08mg
Apigenin
0.48mg
Luteolin
0.21mg
Kaempferol
0.09mg
Myricetin
0.01mg
Quercetin
0.28mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:199.9kcal
9.99%
Fat:5.49g
8.44%
Saturated Fat:0.72g
4.49%
Carbohydrates:29.46g
9.82%
Net Carbohydrates:19.5g
7.09%
Sugar:4.13g
4.59%
Cholesterol:0mg
0%
Sodium:1060.82mg
46.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.09g
18.18%
Vitamin A:3652.77IU
73.06%
Fiber:9.96g
39.86%
Folate:148.33µg
37.08%
Manganese:0.61mg
30.53%
Vitamin B1:0.3mg
19.8%
Vitamin B6:0.4mg
19.75%
Potassium:678.58mg
19.39%
Phosphorus:186.1mg
18.61%
Iron:2.9mg
16.1%
Vitamin K:16.56µg
15.77%
Vitamin B3:2.69mg
13.46%
Magnesium:52.86mg
13.22%
Copper:0.26mg
12.84%
Vitamin B5:1.14mg
11.4%
Selenium:7.69µg
10.99%
Vitamin C:8.92mg
10.81%
Zinc:1.53mg
10.21%
Vitamin B2:0.14mg
8.48%
Vitamin E:1.23mg
8.23%
Vitamin B12:0.45µg
7.57%
Calcium:53.63mg
5.36%
Source:My Recipes