Ginger and Lentil Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
80%
Ginger and Lentil Soup
70 min.
6
354kcal

Suggestions

Ingredients

  • Dashes balsamic vinegar to taste
  • servings pepper black freshly ground to taste
  • pound brown lentils 
  •  to 4 carrots diced peeled
  • cloves garlic chopped
  • tablespoons ginger root fresh diced grated peeled
  • tablespoons olive oil extra-virgin
  • 1.5 cups onion chopped
  • servings sea salt to taste fine (I didn't need any)
  • cups vegetable stock (vegetable)
  • 3.7 cups water 

Equipment

  • pot
  • colander

Directions

  1. Put the lentils in a colander. Rinse thoroughly under cool running water.In a 6-to-8-quart or larger heavy pot, warm the olive oil over medium heat.
  2. Add the onion, garlic and ginger and saute until transparent.
  3. Add 2/3 cup water and the diced carrots and simmer aminute. Stir in the lentils, then add the stock and remaining 3 cups of water.Partly cover. Simmer over a low flame, stirring often, 30-40 minutes, until the lentils are cooked and the soup has the consistency of porridge.
  4. Remove from heat and cool briefly. Stir in salt, pepper and balsamic vinegar to taste.

Nutrition Facts

Calories354kcal
Protein22.83%
Fat14.15%
Carbs63.02%

Properties

Glycemic Index
45.07
Glycemic Load
8.9
Inflammation Score
-10
Nutrition Score
29.548695688662%

Flavonoids

Catechin
0.26mg
Apigenin
0.01mg
Luteolin
0.05mg
Isorhamnetin
2mg
Kaempferol
0.34mg
Myricetin
0.05mg
Quercetin
8.21mg
Gallocatechin
0.11mg

Nutrients percent of daily need

Calories:353.8kcal
17.69%
Fat:5.62g
8.64%
Saturated Fat:0.8g
4.99%
Carbohydrates:56.3g
18.77%
Net Carbohydrates:31.58g
11.48%
Sugar:6.77g
7.53%
Cholesterol:0mg
0%
Sodium:1169.06mg
50.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.4g
40.8%
Vitamin A:5626.84IU
112.54%
Fiber:24.72g
98.87%
Folate:375.96µg
93.99%
Manganese:1.15mg
57.36%
Vitamin B1:0.7mg
46.83%
Phosphorus:366.9mg
36.69%
Iron:5.96mg
33.12%
Vitamin B6:0.52mg
26.14%
Magnesium:103.41mg
25.85%
Potassium:900.11mg
25.72%
Zinc:3.8mg
25.34%
Copper:0.46mg
22.94%
Vitamin B5:1.77mg
17.68%
Vitamin B3:2.35mg
11.77%
Vitamin B2:0.19mg
11.24%
Vitamin C:8.73mg
10.58%
Vitamin K:10.97µg
10.45%
Selenium:6.75µg
9.64%
Vitamin E:1.26mg
8.42%
Calcium:69.87mg
6.99%