Lentil Soup With Peas and Ham

Gluten Free
Very Healthy
Health score
100%
Lentil Soup With Peas and Ham
40 min.
4
421kcal

Suggestions

Ingredients

  • medium carrots diced
  • stalks celery diced
  • ounces ham diced
  • tablespoons optional: dill fresh chopped
  • cup peas fresh frozen thawed ( if )
  • servings kosher salt and pepper freshly ground
  • cup lentils dried red yellow picked over rinsed
  • cups chicken broth low-sodium
  • tablespoon olive oil extra-virgin
  • medium onion chopped
  • tablespoons yogurt plain
  • pound yukon gold potatoes diced (3 to 4 medium potatoes)

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Heat the olive oil in a large pot over medium-high heat.
  2. Add the ham, onion and 2 tablespoons dill; cook, stirring frequently, until the onion is golden, about 5 minutes.
  3. Add the celery, carrots, potatoes, 1/2 cup water and 1/4 teaspoon each salt and pepper. Cover and cook, stirring occasionally, until the vegetables are just soft, 8 to 10 minutes.
  4. Add the chicken broth, 1 1/2 cups water and the lentils; cover and bring to a simmer. Uncover and cook until the potatoes are tender and the lentils begin to fall apart, 12 to 15 more minutes. Stir in the peas, yogurt and the remaining 1 tablespoon dill. Ladle the soup into bowls.
  5. Photograph by Antonis Achilleos

Nutrition Facts

Calories421kcal
Protein25.59%
Fat15.21%
Carbs59.2%

Properties

Glycemic Index
73.13
Glycemic Load
21.15
Inflammation Score
-10
Nutrition Score
33.294347580684%

Flavonoids

Catechin
0.17mg
Apigenin
0.58mg
Luteolin
0.25mg
Isorhamnetin
1.51mg
Kaempferol
1.24mg
Myricetin
0.02mg
Quercetin
6.68mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:420.78kcal
21.04%
Fat:7.31g
11.25%
Saturated Fat:1.38g
8.62%
Carbohydrates:64.01g
21.34%
Net Carbohydrates:43.16g
15.7%
Sugar:8.3g
9.23%
Cholesterol:17.14mg
5.71%
Sodium:690.94mg
30.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.67g
55.35%
Vitamin A:5521.98IU
110.44%
Fiber:20.85g
83.4%
Folate:291.35µg
72.84%
Manganese:1.07mg
53.26%
Vitamin C:43.74mg
53.01%
Vitamin B1:0.65mg
43.18%
Phosphorus:428.96mg
42.9%
Potassium:1442.51mg
41.21%
Vitamin B6:0.77mg
38.69%
Vitamin B3:6.85mg
34.24%
Iron:5.95mg
33.07%
Copper:0.59mg
29.46%
Magnesium:109.54mg
27.39%
Vitamin K:25.68µg
24.45%
Zinc:3.55mg
23.64%
Vitamin B2:0.31mg
18.52%
Vitamin B5:1.63mg
16.26%
Calcium:102.31mg
10.23%
Selenium:5.56µg
7.94%
Vitamin E:1.07mg
7.12%
Vitamin B12:0.29µg
4.86%