Lentil Soup with Broccoli Rabe

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
79%
Lentil Soup with Broccoli Rabe
45 min.
4
461kcal

Suggestions

Ingredients

  •  bay leaf 
  • pound broccoli rabe cut into 1 1/2-inch lengths ( 2 quarts)
  •  carrots chopped
  • ribs celery chopped
  • tablespoons cooking oil 
  • clove garlic minced
  • 0.3 teaspoon fresh-ground pepper black
  •  lemon zest grated
  • cups lentils 
  •  onion chopped
  • 2.3 teaspoons salt 
  • tablespoons tomato paste 
  • 2.5 quarts water 

Equipment

  • bowl
  • sauce pan
  • ladle
  • pot

Directions

  1. In a large saucepan, heat the oil over moderately low heat.
  2. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes. Stir in the carrots, celery, and garlic and cook, stirring occasionally, until the vegetables start to soften, about 5 minutes.
  3. Stir in the lentils, water, tomato paste, bay leaf, salt, and pepper. Bring to a boil. Reduce the heat and simmer, partially covered, stirring occasionally, until the lentils are tender, about 30 minutes.
  4. Meanwhile, in a large pot of boiling, salted water, cook the broccoli rabe until just tender, about 5 minutes.
  5. Drain.
  6. Stir the lemon zest into the soup.
  7. Remove the bay leaf. Ladle the soup into bowls and top each serving with some of the broccoli rabe.
  8. Variations
  9. Omit the broccoli rabe. Shred ten ounces of raw spinach, escarole, or Swiss chard leaves and stir them into the soup five minutes before it's done. : The lentil soup is also delicious on its own, without any greens at all.
  10. Wine Recommendation: This is a great time to turn to an old friend, Beaujolais. The wine's frank fruitiness, soft texture, and lively acidity will contrast with the lentils and will blunt the bitterness of the broccoli rabe.

Nutrition Facts

Calories461kcal
Protein24.95%
Fat16.66%
Carbs58.39%

Properties

Glycemic Index
67.36
Glycemic Load
9.28
Inflammation Score
-10
Nutrition Score
45.737391803576%

Flavonoids

Catechin
0.34mg
Apigenin
0.57mg
Luteolin
0.25mg
Isorhamnetin
1.38mg
Kaempferol
0.3mg
Myricetin
0.03mg
Quercetin
8.29mg
Gallocatechin
0.13mg

Nutrients percent of daily need

Calories:460.79kcal
23.04%
Fat:8.76g
13.48%
Saturated Fat:0.8g
5%
Carbohydrates:69.09g
23.03%
Net Carbohydrates:34.57g
12.57%
Sugar:6.3g
7.01%
Cholesterol:0mg
0%
Sodium:1482.43mg
64.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.52g
59.04%
Vitamin K:274.93µg
261.84%
Vitamin A:8321.46IU
166.43%
Folate:573.42µg
143.36%
Fiber:34.52g
138.1%
Manganese:1.88mg
94.12%
Vitamin B1:1.07mg
71.07%
Iron:10.15mg
56.4%
Phosphorus:547.38mg
54.74%
Vitamin C:35.52mg
43.05%
Vitamin B6:0.83mg
41.61%
Potassium:1417.4mg
40.5%
Magnesium:160.64mg
40.16%
Zinc:5.74mg
38.24%
Copper:0.71mg
35.38%
Vitamin E:4.14mg
27.62%
Vitamin B5:2.61mg
26.08%
Vitamin B2:0.4mg
23.53%
Vitamin B3:4.54mg
22.7%
Calcium:226.18mg
22.62%
Selenium:9.9µg
14.14%
Source:My Recipes