Lentil Vegetable Soup

Gluten Free
Health score
58%
Lentil Vegetable Soup
125 min.
10
513kcal

Suggestions

Ingredients

  • 1.5 teaspoons pepper black freshly ground
  • cups medium-diced carrots (4 to 6 carrots)
  • cups medium-diced celery (8 stalks)
  • quarts chicken stock see 
  • pound green lentils french
  • tablespoon thyme leaves dried fresh minced
  • cloves garlic minced
  • teaspoon ground cumin 
  • tablespoon kosher salt 
  • cups leeks white chopped (2 leeks)
  • 0.3 cup olive oil good for drizzling on top
  • 10 servings parmesan cheese freshly grated
  • tablespoons red wine vinegar 
  • 0.3 cup tomato paste 
  • cups onions yellow chopped (3 large onions)

Equipment

  • bowl
  • pot

Directions

  1. Watch how to make this recipe.
  2. In a large bowl, cover the lentils with boiling water and allow to sit for 15 minutes.
  3. Drain.
  4. In a large stockpot on medium heat, saute the onions, leeks, and garlic with the olive oil, salt, pepper, thyme, and cumin for 20 minutes, until the vegetables are translucent and very tender.
  5. Add the celery and carrots and saute for 10 more minutes.
  6. Add the chicken stock, tomato paste, and lentils. Cover and bring to a boil. Reduce the heat and simmer uncovered for 1 hour, until the lentils are cooked through. Check the seasonings.
  7. Add the red wine and serve hot, drizzled with olive oil and sprinkled with grated Parmesan.

Nutrition Facts

Calories513kcal
Protein23.19%
Fat31.5%
Carbs45.31%

Properties

Glycemic Index
31.94
Glycemic Load
7.98
Inflammation Score
-10
Nutrition Score
34.749130290488%

Flavonoids

Catechin
0.16mg
Apigenin
0.89mg
Luteolin
0.7mg
Isorhamnetin
3.21mg
Kaempferol
1.53mg
Myricetin
0.13mg
Quercetin
13.24mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:513.15kcal
25.66%
Fat:18.1g
27.85%
Saturated Fat:6.46g
40.38%
Carbohydrates:58.6g
19.53%
Net Carbohydrates:41g
14.91%
Sugar:12.57g
13.97%
Cholesterol:34.62mg
11.54%
Sodium:1744.47mg
75.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.99g
59.98%
Vitamin A:7569IU
151.38%
Folate:287.61µg
71.9%
Fiber:17.61g
70.42%
Phosphorus:532.42mg
53.24%
Manganese:1.06mg
53.18%
Vitamin B1:0.59mg
39.57%
Calcium:370.31mg
37.03%
Vitamin K:38.8µg
36.95%
Vitamin B6:0.71mg
35.35%
Potassium:1228.88mg
35.11%
Vitamin B3:6.61mg
33.07%
Iron:5.75mg
31.96%
Selenium:21.85µg
31.21%
Vitamin B2:0.52mg
30.8%
Zinc:4.23mg
28.19%
Magnesium:106.98mg
26.75%
Copper:0.53mg
26.67%
Vitamin C:17.64mg
21.39%
Vitamin E:2.21mg
14.71%
Vitamin B5:1.4mg
13.98%
Vitamin B12:0.41µg
6.75%