Nepalese Red Lentil Soup

Vegetarian
Gluten Free
Health score
14%
Nepalese Red Lentil Soup
45 min.
8
217kcal

Suggestions

Ingredients

  • 0.3 teaspoon five-spice powder 
  • tablespoon butter 
  • tablespoon canola oil 
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoon ginger fresh minced peeled
  • 0.5 teaspoon ground turmeric 
  • tablespoon jalapeno seeded finely chopped
  • tablespoons juice of lemon fresh
  • cups lentils dried red
  • cups onion red chopped
  • 1.5 teaspoons salt 
  • cups water 

Equipment

  • bowl
  • blender
  • dutch oven

Directions

  1. Heat oil and butter in a Dutch oven over medium-high heat.
  2. Add onion, ginger, and jalapeo; saut 4 minutes or until tender. Stir in 6 cups water and next 4 ingredients (through five-spice powder); bring to a boil. Cover, reduce heat, and simmer for 15 minutes or until lentils are tender, stirring occasionally.
  3. Place one-third of lentil mixture in a blender.
  4. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender.
  5. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth.
  6. Pour pureed lentil mixture into a large bowl. Repeat procedure twice with remaining lentil mixture. Stir in cilantro and juice.
  7. Serve immediately.

Nutrition Facts

Calories217kcal
Protein23.64%
Fat15.53%
Carbs60.83%

Properties

Glycemic Index
23.83
Glycemic Load
4.37
Inflammation Score
-9
Nutrition Score
16.053043502342%

Flavonoids

Catechin
0.17mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Luteolin
0.03mg
Isorhamnetin
2mg
Kaempferol
0.26mg
Myricetin
0.01mg
Quercetin
8.58mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:216.54kcal
10.83%
Fat:3.78g
5.81%
Saturated Fat:1.13g
7.06%
Carbohydrates:33.28g
11.09%
Net Carbohydrates:17.82g
6.48%
Sugar:2.87g
3.19%
Cholesterol:3.76mg
1.25%
Sodium:461.21mg
20.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.93g
25.86%
Fiber:15.46g
61.86%
Folate:239.4µg
59.85%
Manganese:0.71mg
35.55%
Vitamin B1:0.44mg
29.36%
Phosphorus:230.79mg
23.08%
Iron:3.83mg
21.28%
Magnesium:65.89mg
16.47%
Vitamin B6:0.32mg
16.11%
Zinc:2.41mg
16.04%
Potassium:537.88mg
15.37%
Copper:0.3mg
15.01%
Vitamin B5:1.1mg
10.96%
Vitamin C:9.03mg
10.94%
Vitamin B2:0.12mg
6.86%
Vitamin B3:1.35mg
6.75%
Vitamin K:6.36µg
6.06%
Selenium:4.24µg
6.05%
Vitamin E:0.69mg
4.57%
Calcium:44.17mg
4.42%
Vitamin A:129.07IU
2.58%
Source:My Recipes