Lebanese-Style Red Lentil Soup

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
86%
Lebanese-Style Red Lentil Soup
50 min.
8
329kcal

Suggestions

Ingredients

  • 0.5 teaspoon cayenne pepper 
  • cups chicken stock see 
  • 0.5 cup cilantro leaves chopped
  • tablespoon garlic minced
  • tablespoon ground cumin 
  • 0.8 cup juice of lemon fresh
  • tablespoons olive oil 
  • large onion chopped
  • pound lentils red

Equipment

  • frying pan
  • sauce pan
  • blender

Directions

  1. Bring chicken stock and lentils to a boil in a large saucepan over high heat, then reduce heat to medium-low, cover, and simmer for 20 minutes.
  2. Meanwhile, heat olive oil in a skillet over medium heat. Stir in garlic and onion, and cook until the onion has softened and turned translucent, about 3 minutes.
  3. Stir onions into the lentils and season with cumin and cayenne. Continue simmering until the lentils are tender, about 10 minutes.
  4. Carefully puree the soup in a standing blender, or with a stick blender until smooth. Stir in cilantro and lemon juice before serving.

Nutrition Facts

Calories329kcal
Protein23.76%
Fat22.5%
Carbs53.74%

Properties

Glycemic Index
18.83
Glycemic Load
4.63
Inflammation Score
-7
Nutrition Score
21.765217449354%

Flavonoids

Catechin
0.2mg
Eriodictyol
1.12mg
Hesperetin
3.31mg
Naringenin
0.32mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.94mg
Kaempferol
0.12mg
Myricetin
0.03mg
Quercetin
4.44mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:328.82kcal
16.44%
Fat:8.28g
12.74%
Saturated Fat:1.42g
8.9%
Carbohydrates:44.52g
14.84%
Net Carbohydrates:26.68g
9.7%
Sugar:5.41g
6.02%
Cholesterol:5.4mg
1.8%
Sodium:263.81mg
11.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.68g
39.37%
Folate:289.58µg
72.4%
Fiber:17.84g
71.37%
Manganese:0.83mg
41.48%
Vitamin B1:0.58mg
38.66%
Phosphorus:317.7mg
31.77%
Iron:5.28mg
29.35%
Vitamin B6:0.47mg
23.46%
Potassium:806.61mg
23.05%
Vitamin B3:4.43mg
22.13%
Magnesium:83.07mg
20.77%
Copper:0.41mg
20.73%
Zinc:3.06mg
20.41%
Vitamin B2:0.29mg
16.91%
Vitamin C:13.83mg
16.76%
Selenium:8.98µg
12.83%
Vitamin B5:1.28mg
12.78%
Vitamin K:9.69µg
9.23%
Vitamin E:1.21mg
8.09%
Calcium:52.54mg
5.25%
Vitamin A:158.37IU
3.17%
Source:Allrecipes