Carrot and Lentil Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
65%
Carrot and Lentil Soup
100 min.
4
1306kcal

Suggestions


Welcome to a delightful culinary experience with our Carrot and Lentil Soup! This vibrant and hearty dish is not only a feast for the eyes but also a nourishing option for those seeking a healthy meal. Packed with the natural sweetness of carrots and the earthy goodness of split red lentils, this soup is a perfect blend of flavors and textures that will warm your soul.

Whether you're a vegetarian, vegan, or simply looking to enjoy a gluten-free meal, this recipe checks all the boxes. With a health score of 65, it’s a guilt-free choice that’s rich in nutrients and low in calories, making it an ideal option for lunch or dinner. Each serving is a wholesome combination of protein, healthy fats, and carbohydrates, ensuring you feel satisfied without the heaviness.

In just 100 minutes, you can create a comforting bowl of soup that serves four people, making it perfect for family gatherings or meal prep for the week ahead. The simplicity of the ingredients, including fresh carrots, potatoes, and a hint of onion, allows the natural flavors to shine through, while the addition of vegetable stock enhances the overall taste.

So, grab your pot and let’s embark on this culinary journey together! Enjoy this delicious Carrot and Lentil Soup with a hunk of chunky bread for a complete and satisfying meal that will leave you feeling nourished and happy.

Ingredients

  • 500 carrots 
  • large potatoes 
  • 200 lentils split red
  • liter vegetable stock 
  • liters water 
  • large onion white

Equipment

  • pot

Directions

  1. Fill a large pot with two liters of water and bring it to the boil.
  2. Add some salt if you wish (though you don't really need to).2 Peel the carrots and cut them into a small dice (no need to be too specific about size).3 Boil half of the carrots in the water. Whilst they are boiling, dice the potatos and onion.4 When the carrots are soft, mash them lightly.5
  3. Add the vegetable stock and add the remaining carrots, potatos, and onion.
  4. Add the lentils now, too.6 Bring to the boil again and cook slowly until the vegetables are soft, and the lentils have thickened the soup.7 Enjoy with a hunk of chunky bread.

Nutrition Facts

Calories1306kcal
Protein10.19%
Fat44.79%
Carbs45.02%

Properties

Glycemic Index
45.55
Glycemic Load
43.77
Inflammation Score
-10
Nutrition Score
38.881304222605%

Flavonoids

Catechin
0.17mg
Luteolin
0.14mg
Isorhamnetin
1.88mg
Kaempferol
2.76mg
Myricetin
0.06mg
Quercetin
9.81mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:1305.85kcal
65.29%
Fat:63.62g
97.87%
Saturated Fat:0.21g
1.29%
Carbohydrates:143.87g
47.96%
Net Carbohydrates:113.39g
41.23%
Sugar:28.19g
31.32%
Cholesterol:0mg
0%
Sodium:42632.36mg
1853.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.57g
65.13%
Vitamin A:20908.29IU
418.17%
Fiber:30.48g
121.9%
Vitamin C:66.87mg
81.05%
Folate:314.65µg
78.66%
Manganese:1.32mg
65.78%
Vitamin B6:1.3mg
65.2%
Potassium:2097.37mg
59.92%
Vitamin B1:0.76mg
50.51%
Phosphorus:437.87mg
43.79%
Magnesium:148.4mg
37.1%
Iron:6.38mg
35.46%
Copper:0.71mg
35.46%
Vitamin B3:5.49mg
27.46%
Zinc:3.61mg
24.04%
Vitamin K:24.41µg
23.25%
Vitamin B5:2.28mg
22.77%
Vitamin B2:0.28mg
16.28%
Calcium:126.08mg
12.61%
Selenium:5.29µg
7.56%
Vitamin E:1.11mg
7.37%
Source:Food.com