Lentil Soup with Balsamic-Roasted Winter Vegetables

Gluten Free
Dairy Free
Health score
44%
Lentil Soup with Balsamic-Roasted Winter Vegetables
45 min.
6
419kcal

Suggestions

Ingredients

  • tablespoons balsamic vinegar divided
  • 0.5 teaspoon pepper black
  • ounces carrots cubed peeled
  • 1.3 cups lentils dried
  • 0.3 cup cooking wine dry white
  • tablespoon thyme leaves fresh
  • tablespoon garlic minced
  • 0.1 teaspoon kosher salt 
  • cups lower-sodium chicken broth fat-free divided
  • tablespoons olive oil 
  • ounces pancetta chopped
  • ounces parsnips cubed peeled
  • cup onion red chopped 1 medium
  • cup shallots chopped 6 large
  • ounces sweet potatoes and into cubed peeled
  • ounces swiss chard trimmed chopped

Equipment

  • bowl
  • frying pan
  • oven
  • aluminum foil
  • slotted spoon
  • dutch oven

Directions

  1. Preheat oven to 37
  2. Combine sweet potato, parsnip, carrot, 2 tablespoons vinegar, olive oil, and salt in a large bowl; toss well. Arrange vegetable mixture in a single layer on a foil-lined jelly-roll pan; bake at 375 for 30 minutes or until lightly browned, stirring occasionally. Set aside.
  3. Cook pancetta in a Dutch oven over medium-high heat 8 minutes or until crisp.
  4. Remove from pan with a slotted spoon; set aside.
  5. Add shallots and onion to drippings in pan; cook 15 minutes or until golden.
  6. Add thyme, garlic, remaining 1 tablespoon vinegar, and pepper, and cook 1 minute.
  7. Add wine, scraping pan to loosen browned bits.
  8. Add pancetta, lentils, and 4 cups broth to pan; bring to a boil. Cover, reduce heat, and simmer 30 minutes.
  9. Add remaining 2 cups broth and roasted vegetables to pan, and simmer, uncovered, 15 minutes.
  10. Add chard, and cook 2 minutes or until wilted.

Nutrition Facts

Calories419kcal
Protein19.39%
Fat27.83%
Carbs52.78%

Properties

Glycemic Index
73.74
Glycemic Load
13.81
Inflammation Score
-10
Nutrition Score
34.184782292532%

Flavonoids

Malvidin
0.01mg
Catechin
0.85mg
Epicatechin
0.05mg
Hesperetin
0.04mg
Naringenin
0.04mg
Apigenin
0.04mg
Luteolin
0.59mg
Isorhamnetin
1.34mg
Kaempferol
2.74mg
Myricetin
1.38mg
Quercetin
6.83mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:418.58kcal
20.93%
Fat:13g
20%
Saturated Fat:3.3g
20.6%
Carbohydrates:55.46g
18.49%
Net Carbohydrates:36.59g
13.3%
Sugar:12.01g
13.34%
Cholesterol:12.47mg
4.16%
Sodium:765.78mg
33.29%
Alcohol:1.03g
100%
Alcohol %:0.24%
100%
Protein:20.37g
40.74%
Vitamin K:372.69µg
354.95%
Vitamin A:14359.31IU
287.19%
Fiber:18.87g
75.49%
Manganese:1.29mg
64.42%
Folate:253.39µg
63.35%
Potassium:1652.1mg
47.2%
Vitamin C:31.49mg
38.17%
Vitamin B1:0.55mg
36.44%
Vitamin B6:0.67mg
33.38%
Phosphorus:323.26mg
32.33%
Magnesium:125.85mg
31.46%
Iron:5.31mg
29.49%
Copper:0.47mg
23.57%
Zinc:2.98mg
19.84%
Vitamin B5:1.83mg
18.33%
Vitamin E:2.69mg
17.92%
Vitamin B3:2.97mg
14.86%
Vitamin B2:0.23mg
13.28%
Selenium:9.26µg
13.23%
Calcium:114.19mg
11.42%
Vitamin B12:0.09µg
1.57%
Source:My Recipes