COLOMBIAN-STYLE LENTIL SOUP (SOPA DE LENTEJAS)

Gluten Free
Popular
Health score
28%
COLOMBIAN-STYLE LENTIL SOUP (SOPA DE LENTEJAS)
45 min.
4
447kcal

Suggestions

Ingredients

  • 0.5 cup carrots grated
  • cup chorizo sliced
  • 0.3 teaspoon cumin powder 
  • 1.3 cup lentils dried
  • tablespoons cilantro leaves fresh chopped
  •  garlic clove minced
  • 0.5 cup heavy cream 
  • tablespoon juice of lime fresh
  • 0.5 cup onion chopped
  • 0.3 teaspoon pepper 
  • 0.5 cup potatoes 
  • 0.5 teaspoon salt 
  • 0.3 cup scallions chopped
  • 0.5 cup tomatoes chopped
  • teaspoon vegetable oil 
  • cups water 

Equipment

  • bowl
  • paper towels
  • ladle
  • pot
  • slotted spoon

Directions

  1. Cook the chorizo in the oil in a large pot over medium heat, stirring occasionally, about 5 minutes. Using a slotted spoon, transfer the chorizo to a plate lined with paper towel.
  2. Add the carrots, onion, garlic, tomato and scallions to the pot, season with salt and pepper. Cook stirring occasionally about 12 minutes. Stir in the cumin and cook 1 more minute.
  3. Add the lentils and water, bring to a boil. Then reduce the heat to medium low, cover and cook until the lentils become tender but not mushy about 45 minutes.
  4. Add chorizo and potatoes, cook for 15 to 20 minutes until the potatoes are fully cooked and fork tender, thin with water if necessary. Ladle into soup bowls and top with cream if using and serve immediately.

Nutrition Facts

Calories447kcal
Protein19.74%
Fat38.57%
Carbs41.69%

Properties

Glycemic Index
94.8
Glycemic Load
9.02
Inflammation Score
-10
Nutrition Score
26.13869582311%

Flavonoids

Catechin
0.21mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.14mg
Luteolin
0.02mg
Isorhamnetin
1mg
Kaempferol
0.48mg
Myricetin
0.05mg
Quercetin
5.24mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:446.64kcal
22.33%
Fat:19.23g
29.58%
Saturated Fat:9.66g
60.39%
Carbohydrates:46.77g
15.59%
Net Carbohydrates:26.64g
9.69%
Sugar:4.61g
5.12%
Cholesterol:51.27mg
17.09%
Sodium:333.31mg
14.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.15g
44.29%
Fiber:20.14g
80.54%
Folate:307.04µg
76.76%
Vitamin A:3477.42IU
69.55%
Manganese:0.95mg
47.69%
Vitamin B1:0.58mg
38.96%
Phosphorus:323.64mg
32.36%
Iron:5.66mg
31.42%
Potassium:866.48mg
24.76%
Vitamin B6:0.49mg
24.44%
Magnesium:92.74mg
23.19%
Vitamin K:24.3µg
23.14%
Copper:0.43mg
21.42%
Zinc:3.19mg
21.3%
Vitamin C:15.59mg
18.9%
Vitamin B5:1.54mg
15.4%
Vitamin B2:0.22mg
12.74%
Vitamin B3:2.2mg
11.02%
Selenium:6.23µg
8.9%
Calcium:85.48mg
8.55%
Vitamin E:0.93mg
6.19%
Vitamin D:0.48µg
3.17%