Crema de Lentejas ( Pureed Lentil Soup)

Vegetarian
Gluten Free
Health score
16%
Crema de Lentejas ( Pureed Lentil Soup)
45 min.
6
237kcal

Suggestions

Ingredients

  • 0.5 cup carrots chopped
  • 0.3 teaspoon cumin powder 
  • 1.3 cup lentils dried
  • tablespoons cilantro leaves fresh chopped
  •  garlic clove minced
  • servings heavy cream for garnish
  • 0.5 cup onion chopped
  • 0.3 teaspoon pepper 
  • 0.5 cup potatoes diced
  • 0.5 teaspoon salt 
  • 0.3 cup scallions chopped
  • 0.5 cup tomatoes chopped
  • cups vegetable broth 
  • teaspoon vegetable oil 

Equipment

  • bowl
  • ladle
  • pot
  • blender

Directions

  1. Add the oil, 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 minute more.
  2. Add the lentils and water, bring to a boil. Then reduce the heat to medium low, cover and cook until the lentils become tender about 30 minutes.
  3. Add the potatoes and cilantro, cook for 15 minutes until the potatoes are fully cooked and fork tender.Using a blender, puree the soup in batches until smooth. Return the soup to the pot.
  4. Add more broth if needed to reach the desired consistency.Ladle into soup bowls and top with cream, if using, and serve immediately.

Nutrition Facts

Calories237kcal
Protein19.31%
Fat25.13%
Carbs55.56%

Properties

Glycemic Index
66.03
Glycemic Load
7.14
Inflammation Score
-9
Nutrition Score
17.236956587304%

Flavonoids

Catechin
0.14mg
Naringenin
0.08mg
Luteolin
0.01mg
Isorhamnetin
0.67mg
Kaempferol
0.32mg
Myricetin
0.03mg
Quercetin
3.45mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:236.67kcal
11.83%
Fat:6.7g
10.31%
Saturated Fat:3.65g
22.8%
Carbohydrates:33.34g
11.11%
Net Carbohydrates:19.93g
7.25%
Sugar:4.55g
5.06%
Cholesterol:16.95mg
5.65%
Sodium:994.11mg
43.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.59g
23.18%
Fiber:13.41g
53.65%
Vitamin A:2591.34IU
51.83%
Folate:204.21µg
51.05%
Manganese:0.63mg
31.75%
Vitamin B1:0.39mg
25.86%
Phosphorus:212.57mg
21.26%
Iron:3.4mg
18.88%
Potassium:569.79mg
16.28%
Vitamin B6:0.32mg
16.15%
Vitamin K:15.82µg
15.07%
Magnesium:59.3mg
14.82%
Zinc:2.1mg
13.98%
Copper:0.25mg
12.64%
Vitamin C:9.6mg
11.63%
Vitamin B5:1.01mg
10.11%
Vitamin B2:0.13mg
7.93%
Vitamin B3:1.46mg
7.31%
Selenium:4.01µg
5.72%
Calcium:47.49mg
4.75%
Vitamin E:0.57mg
3.78%
Vitamin D:0.24µg
1.6%