Lentil Lemon Soup

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Lentil Lemon Soup
210 min.
6
382kcal

Suggestions

Ingredients

  •  bay leaf 
  • 14.5 ounce chicken broth canned
  • 1.5 cups brown lentils dried rinsed drained
  • sprigs flat parsley italian
  • tablespoons cilantro leaves fresh chopped
  • sprigs thyme leaves fresh
  • cloves garlic crushed
  •  optional: lemon cut into wedges
  • 0.5 cup juice of lemon 
  • tablespoons olive oil 
  • large onion finely chopped
  • servings salt to taste
  • 1.5 pounds swiss chard - rinsed cut into 1/2 inch slices
  • cups water 

Equipment

  • frying pan
  • sauce pan
  • pot

Directions

  1. In a large saucepan, combine the chicken broth, 6 cups of water, 1 small onion, bay leaf, parsley and thyme. Bring to a boil, then reduce heat to low and simmer for about 1 1/2 hours. Strain, and reserve 4 cups of the broth for the recipe. Reserve the remaining broth for other uses.
  2. Pour the 4 cups of broth into a large soup pot, and add 4 cups of water to it. Stir in lentils, and bring to a boil. Cover, reduce heat to low, and simmer for about 1 hour.
  3. Heat olive oil in a large skillet over medium heat.
  4. Add the large onion, and cook until transparent, stirring frequently.
  5. Add the garlic, and cook for just a minute, until fragrant.
  6. Place the chard in the pan, and cook until wilted, about 5 minutes. The smells here are delicious!
  7. Transfer the chard and onion mixture to the pot with the lentils. Stir in the cilantro and lemon juice. Season with salt and additional lemon if desired. Simmer covered for an additional 15 minutes before serving.
  8. Serve with lemon wedges.

Nutrition Facts

Calories382kcal
Protein33.35%
Fat25.66%
Carbs40.99%

Properties

Glycemic Index
41.35
Glycemic Load
5.29
Inflammation Score
-10
Nutrition Score
36.995651990175%

Flavonoids

Catechin
1.87mg
Eriodictyol
4.84mg
Hesperetin
7.96mg
Naringenin
0.38mg
Apigenin
1.09mg
Luteolin
0.51mg
Isorhamnetin
1.25mg
Kaempferol
6.76mg
Myricetin
3.72mg
Quercetin
7.99mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:382.27kcal
19.11%
Fat:11.1g
17.08%
Saturated Fat:2.32g
14.53%
Carbohydrates:39.91g
13.3%
Net Carbohydrates:22.35g
8.13%
Sugar:4.27g
4.74%
Cholesterol:34.26mg
11.42%
Sodium:778.72mg
33.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.47g
64.94%
Vitamin K:956.94µg
911.37%
Vitamin A:7153.76IU
143.08%
Fiber:17.56g
70.24%
Vitamin C:57.27mg
69.42%
Folate:259.09µg
64.77%
Manganese:1.14mg
56.81%
Magnesium:171.53mg
42.88%
Phosphorus:389.04mg
38.9%
Iron:6.89mg
38.27%
Vitamin B1:0.49mg
32.85%
Potassium:1089.32mg
31.12%
Zinc:4.53mg
30.21%
Vitamin B6:0.58mg
29.12%
Copper:0.54mg
27.03%
Selenium:18.12µg
25.88%
Vitamin E:3.34mg
22.28%
Vitamin B3:3.44mg
17.21%
Vitamin B2:0.29mg
17.05%
Vitamin B5:1.33mg
13.3%
Calcium:116.79mg
11.68%
Vitamin B12:0.69µg
11.42%
Source:Allrecipes