Lentil Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
35%
Lentil Soup
75 min.
8
259kcal

Suggestions

Ingredients

  • 0.5 cup carrots finely chopped
  • 0.5 cup celery finely chopped
  • 0.5 teaspoon coriander freshly ground
  • 0.5 teaspoon cumin freshly ground toasted
  • teaspoons kosher salt 
  • pound lentils rinsed
  • tablespoons olive oil 
  • cup onion finely chopped
  • cup tomatoes peeled chopped
  • quarts vegetable broth 
  • 0.5 teaspoon grains of paradise freshly ground
  • 0.5 teaspoon grains of paradise freshly ground

Equipment

  • blender
  • dutch oven

Directions

  1. Watch how to make this recipe.
  2. Place the olive oil into a large 6-quart Dutch oven and set over medium heat. Once hot, add the onion, carrot, celery and salt and sweat until the onions are translucent, approximately 6 to 7 minutes.
  3. Add the lentils, tomatoes, broth, coriander, cumin and grains of paradise and stir to combine. Increase the heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, approximately 35 to 40 minutes. Using a stick blender, puree to your preferred consistency.
  4. Serve immediately.

Nutrition Facts

Calories259kcal
Protein23.17%
Fat14.57%
Carbs62.26%

Properties

Glycemic Index
27.3
Glycemic Load
6.38
Inflammation Score
-9
Nutrition Score
20.379565197489%

Flavonoids

Catechin
0.2mg
Naringenin
0.13mg
Apigenin
0.19mg
Luteolin
0.08mg
Isorhamnetin
1mg
Kaempferol
0.18mg
Myricetin
0.03mg
Quercetin
4.21mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:259.27kcal
12.96%
Fat:4.24g
6.52%
Saturated Fat:0.59g
3.71%
Carbohydrates:40.76g
13.59%
Net Carbohydrates:22.52g
8.19%
Sugar:4.97g
5.52%
Cholesterol:0mg
0%
Sodium:1543.75mg
67.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.17g
30.34%
Fiber:18.25g
72.99%
Folate:281.99µg
70.5%
Manganese:0.83mg
41.36%
Vitamin A:2048IU
40.96%
Vitamin B1:0.52mg
34.58%
Phosphorus:271.43mg
27.14%
Iron:4.53mg
25.18%
Magnesium:75.76mg
18.94%
Potassium:660.8mg
18.88%
Zinc:2.82mg
18.78%
Vitamin B6:0.36mg
18.07%
Copper:0.32mg
16.08%
Vitamin B5:1.29mg
12.92%
Vitamin K:9.41µg
8.96%
Vitamin C:7.23mg
8.76%
Vitamin B3:1.72mg
8.59%
Vitamin B2:0.14mg
8.09%
Selenium:4.88µg
6.97%
Vitamin E:0.96mg
6.4%
Calcium:45.82mg
4.58%