Lebanese Lemon Lentil Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
44%
Lebanese Lemon Lentil Soup
125 min.
10
182kcal

Suggestions

Ingredients

  • 10 servings pepper black freshly ground
  •  carrots diced
  • 0.5 teaspoon cayenne pepper 
  • stalks celery diced with leaves,
  • cups green lentils french
  • tablespoons parsley fresh chopped
  • 1.5 teaspoons garlic minced
  • tablespoon ground coriander 
  • tablespoon ground cumin 
  • 1.5 teaspoons ground pepper black
  •  optional: lemon cut into wedges
  • tablespoons olive oil 
  • tablespoon salt to taste
  • cups water 
  • large onion diced yellow

Equipment

  • sauce pan
  • whisk
  • pot

Directions

  1. Heat olive oil in a large heavy-bottomed pot over medium heat. Cook and stir onion, celery, and carrots until slightly tender, about 5 minutes.
  2. Add garlic; cook and stir until fragrant, 30 seconds.
  3. Add water, lentils, 2 tablespoons fresh parsley, salt, coriander, cumin, black pepper, and cayenne pepper; stir to incorporate. Cover and simmer until lentils are tender, stirring occasionally, 1 1/2 hours.
  4. Whisk butter and flour together in a small saucepan over medium-low heat; stir constantly until thickened and paste-like, about 10 minutes. Reduce heat to low, stirring every 2 to 3 minutes, until light brown, about 20 more minutes.
  5. Whisk flour paste into finished soup, a spoonful at a time, until smooth and creamy.
  6. Serve with lemon wedges, 2 tablespoons parsley, and a sprinkle of freshly ground pepper.

Nutrition Facts

Calories182kcal
Protein22.83%
Fat17.19%
Carbs59.98%

Properties

Glycemic Index
31.89
Glycemic Load
3.82
Inflammation Score
-9
Nutrition Score
16.577391334202%

Flavonoids

Catechin
0.13mg
Eriodictyol
2.31mg
Hesperetin
3.01mg
Naringenin
0.06mg
Apigenin
1.96mg
Luteolin
0.32mg
Isorhamnetin
0.75mg
Kaempferol
0.16mg
Myricetin
0.19mg
Quercetin
3.23mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:181.58kcal
9.08%
Fat:3.56g
5.47%
Saturated Fat:0.49g
3.05%
Carbohydrates:27.94g
9.31%
Net Carbohydrates:14.76g
5.37%
Sugar:2.41g
2.68%
Cholesterol:0mg
0%
Sodium:724.55mg
31.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.63g
21.27%
Fiber:13.18g
52.7%
Folate:194.64µg
48.66%
Vitamin A:2210.55IU
44.21%
Manganese:0.65mg
32.61%
Vitamin B1:0.36mg
24.23%
Vitamin K:21.52µg
20.49%
Iron:3.65mg
20.28%
Phosphorus:192.57mg
19.26%
Magnesium:58.19mg
14.55%
Potassium:494.17mg
14.12%
Vitamin B6:0.27mg
13.46%
Zinc:2mg
13.31%
Vitamin C:10.92mg
13.24%
Copper:0.26mg
12.95%
Vitamin B5:0.93mg
9.25%
Vitamin B3:1.24mg
6.2%
Vitamin B2:0.11mg
6.19%
Calcium:52.68mg
5.27%
Vitamin E:0.77mg
5.15%
Selenium:3.61µg
5.15%
Source:Allrecipes