Hearty Italian Lentil Soup

Health score
14%
Hearty Italian Lentil Soup
105 min.
8
382kcal

Suggestions

Ingredients

  • tablespoons bread crumbs italian
  •  eggs lightly beaten
  • tablespoon parsley fresh chopped
  • cloves garlic minced
  • pound ground beef 
  • servings ground pepper black to taste
  • cup lentils 
  • 0.3 cup parmesan cheese grated for topping
  • servings salt to taste
  • quart tomato sauce 
  • tablespoon vegetable oil 
  • 1.3 quarts water divided
  • 0.7 cup rice long grain white uncooked

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Place lentils in a pot with 3 cups water. Bring to a boil, reduce heat to low, and cook 20 minutes or until tender.
  2. Drain and set aside.
  3. Bring rice and 1 1/3 cup water to boil in a pot. Reduce heat, cover, and simmer for 20 minutes.
  4. Heat oil in a skillet over medium heat. In a bowl, combine the ground beef, beaten egg, garlic, 1 tablespoon Parmesan cheese, parsley, bread crumbs, salt, and pepper. Form ground beef mixture into 1 inch balls.
  5. Place meatballs in skillet and cook 5 minutes or until evenly brown.
  6. In a large pot, bring the tomato sauce and 4 cups water to a boil.
  7. Transfer the browned meatballs to the pot.
  8. Mix in cooked lentils and rice. Return to a boil, reduce heat to medium-low, and simmer for 30 minutes.
  9. Sprinkle with remaining Parmesan cheese to serve.

Nutrition Facts

Calories382kcal
Protein21.49%
Fat40.21%
Carbs38.3%

Properties

Glycemic Index
28.1
Glycemic Load
11.28
Inflammation Score
-7
Nutrition Score
19.568260804467%

Flavonoids

Catechin
0.08mg
Apigenin
1.08mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.09mg
Quercetin
0.01mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:381.94kcal
19.1%
Fat:17.12g
26.33%
Saturated Fat:6.45g
40.3%
Carbohydrates:36.69g
12.23%
Net Carbohydrates:27.15g
9.87%
Sugar:6.47g
7.18%
Cholesterol:63.44mg
21.15%
Sodium:886.09mg
38.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.59g
41.17%
Fiber:9.55g
38.19%
Folate:137.87µg
34.47%
Manganese:0.65mg
32.5%
Phosphorus:281.84mg
28.18%
Zinc:4.19mg
27.96%
Iron:4.45mg
24.73%
Vitamin B6:0.48mg
23.79%
Vitamin B3:4.71mg
23.55%
Selenium:16.43µg
23.47%
Potassium:783.87mg
22.4%
Vitamin B12:1.3µg
21.74%
Vitamin B1:0.29mg
19.06%
Copper:0.36mg
18.2%
Magnesium:65.4mg
16.35%
Vitamin K:17.12µg
16.31%
Vitamin B2:0.26mg
15.38%
Vitamin E:2.29mg
15.26%
Vitamin B5:1.42mg
14.22%
Vitamin A:621.04IU
12.42%
Vitamin C:10.24mg
12.41%
Calcium:82.57mg
8.26%
Vitamin D:0.18µg
1.22%
Source:Allrecipes