Lentil and Kumquat Soup

Gluten Free
Dairy Free
Health score
52%
Lentil and Kumquat Soup
60 min.
5
428kcal

Suggestions


Welcome to a delightful culinary adventure with our Lentil and Kumquat Soup! This unique dish combines the earthy flavors of lentils with the bright, citrusy notes of kumquats, creating a harmonious balance that is both comforting and refreshing. Perfect for lunch or dinner, this gluten-free and dairy-free recipe is not only delicious but also packed with nutrients, making it a healthy choice for any meal.

Imagine savoring a warm bowl of this vibrant soup, filled with tender lentils, sautéed vegetables, and the zesty kick of kumquats. The addition of pancetta adds a savory depth, while fresh herbs like parsley and thyme elevate the flavor profile, making each spoonful a delightful experience. With a health score of 52, this dish is a great way to nourish your body without compromising on taste.

Ready in just 60 minutes, this recipe serves five, making it ideal for family gatherings or meal prep for the week ahead. Whether you're looking to impress guests or simply enjoy a cozy night in, our Lentil and Kumquat Soup is sure to become a favorite in your kitchen. So grab your apron and let’s get cooking!

Ingredients

  • 0.8 cup carrots diced
  • 0.8 cup celery diced
  • tablespoons flat-leaf parsley divided chopped
  • 1.5 tablespoons thyme leaves fresh chopped
  • 0.5 teaspoon kosher salt divided
  • ounces kumquats ( 24)
  • 1.5 cups regular lentils black french rinsed
  • cups chicken broth reduced-sodium
  • tablespoon olive oil 
  • large onion finely chopped
  • oz pancetta chopped
  • 0.8 teaspoon pepper 

Equipment

  • bowl
  • knife
  • pot

Directions

  1. Saut pancetta in oil in a medium pot over medium-high heat until browned, 4 to 5 minutes. Discard all but 2 tbsp. fat.
  2. Add onion, carrots, celery, and thyme; cook, stirring often, until vegetables start to brown, 8 to 10 minutes.
  3. Add lentils, 6 cups broth, and the pepper to pot. Cover and bring to a boil, then reduce heat and simmer until lentils are almost tender, 25 to 30 minutes.
  4. Meanwhile, quarter kumquats and seed**. Finely chop 3/4 cup. Thinly slice remaining kumquats crosswise.
  5. Stir sliced kumquats into soup and add 1/4 tsp. salt. Simmer until lentils are tender, about 5 more minutes. Stir in 3 tbsp. parsley and a little more broth if you like.
  6. In a small bowl, combine chopped kumquats and remaining 6 tbsp. parsley and 1/4 tsp. salt; spoon onto bowls of soup.
  7. *French green lentils (also called Du Puy lentils) and black beluga lentils hold their shape after cooking. Find them at well-stocked grocery stores and purcellmountainfarms.com.
  8. **To seed kumquats, quarter the fruit lengthwise; then remove seeds with a knife tip.

Nutrition Facts

Calories428kcal
Protein22.91%
Fat30.06%
Carbs47.03%

Properties

Glycemic Index
47.89
Glycemic Load
5.69
Inflammation Score
-10
Nutrition Score
35.123043397199%

Flavonoids

Catechin
0.2mg
Naringenin
26.03mg
Apigenin
25.92mg
Luteolin
1.22mg
Isorhamnetin
1.5mg
Kaempferol
0.38mg
Myricetin
1.09mg
Quercetin
6.21mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:427.63kcal
21.38%
Fat:14.71g
22.62%
Saturated Fat:4.09g
25.59%
Carbohydrates:51.76g
17.25%
Net Carbohydrates:29.35g
10.67%
Sugar:8.23g
9.15%
Cholesterol:14.97mg
4.99%
Sodium:506.54mg
22.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.21g
50.43%
Vitamin K:130.23µg
124.03%
Fiber:22.41g
89.66%
Vitamin A:4146.51IU
82.93%
Folate:310.36µg
77.59%
Manganese:1mg
49.9%
Vitamin C:39.21mg
47.52%
Vitamin B1:0.62mg
41.29%
Phosphorus:411.94mg
41.19%
Iron:6.43mg
35.73%
Vitamin B3:6.9mg
34.48%
Potassium:1124.28mg
32.12%
Copper:0.55mg
27.41%
Vitamin B6:0.5mg
25.22%
Magnesium:99.35mg
24.84%
Zinc:3.62mg
24.11%
Vitamin B2:0.31mg
18.3%
Vitamin B5:1.62mg
16.21%
Selenium:9.59µg
13.7%
Calcium:112.08mg
11.21%
Vitamin E:1.08mg
7.21%
Vitamin B12:0.4µg
6.61%
Source:My Recipes