Fleuri's Curry Lentil Soup

Vegetarian
Health score
26%
Fleuri's Curry Lentil Soup
80 min.
4
550kcal

Suggestions

Ingredients

  • tablespoons butter melted
  • small carrots peeled finely chopped
  • small chile seeded finely chopped
  • 1.5 cups green lentils 
  • cloves garlic grated finely chopped
  • servings naan bread 
  • 0.3 cup olive oil extra-virgin
  •  ras el hanout spice mix 
  • servings salt 
  • large shallots finely chopped
  •  bundle farm spinach washed and dried, coarsely chopped trimmed
  • quart vegetable stock-in-a-box 
  • cups water 

Equipment

  • frying pan
  • pot
  • immersion blender

Directions

  1. Heat a soup pot over medium-high heat.
  2. Add the extra-virgin olive oil, 4 turns of the pan, the garlic, carrot, chile and shallot and cook until the mixture softens, about 2 to 3 minutes. Stir in the lentils and toss to coat in the oil, season with salt, to taste and curry spices or Ras el hanout.
  3. Add the stock and water to the soup and bring to a boil over medium heat. Reduce the heat and simmer until lentils are tender, about 40 minutes. Puree with an immersion blender into a smooth soup. Season with salt, if needed. Cool completely and store in the refrigerator for a make-ahead meal.
  4. Reheat the soup over medium heat and stir in the fresh spinach until wilted.
  5. Heat the naan on a griddle pan with a few drops of water until crisp and hot on each side, then brush liberally with melted butter.

Nutrition Facts

Calories550kcal
Protein15.79%
Fat36.61%
Carbs47.6%

Properties

Glycemic Index
77.11
Glycemic Load
7.98
Inflammation Score
-10
Nutrition Score
28.185651994918%

Flavonoids

Catechin
0.25mg
Apigenin
0.01mg
Luteolin
0.03mg
Kaempferol
0.06mg
Myricetin
0.07mg
Quercetin
0.1mg
Gallocatechin
0.1mg

Nutrients percent of daily need

Calories:550.23kcal
27.51%
Fat:22.52g
34.64%
Saturated Fat:6.09g
38.06%
Carbohydrates:65.88g
21.96%
Net Carbohydrates:42.41g
15.42%
Sugar:6.21g
6.9%
Cholesterol:17.53mg
5.84%
Sodium:1418.74mg
61.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.86g
43.72%
Fiber:23.47g
93.89%
Folate:353.96µg
88.49%
Vitamin A:2934.83IU
58.7%
Manganese:1.11mg
55.26%
Vitamin B1:0.66mg
43.84%
Phosphorus:345.96mg
34.6%
Iron:5.99mg
33.28%
Vitamin B6:0.54mg
26.85%
Vitamin C:21.82mg
26.45%
Magnesium:97.05mg
24.26%
Zinc:3.6mg
24.02%
Potassium:809.29mg
23.12%
Copper:0.43mg
21.65%
Vitamin K:19.87µg
18.93%
Vitamin E:2.72mg
18.14%
Vitamin B5:1.65mg
16.5%
Vitamin B3:2.21mg
11.03%
Vitamin B2:0.18mg
10.57%
Selenium:6.75µg
9.64%
Calcium:88.52mg
8.85%