Red-Lentil Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
20%
Red-Lentil Soup
45 min.
5
259kcal

Suggestions

Ingredients

  • 0.5 teaspoon cumin seeds 
  •  garlic cloves minced
  • 0.1 teaspoon ground pepper red
  • 0.3 teaspoon ground turmeric 
  • tablespoons juice of lime fresh
  • 1.5 cups onion minced
  • 1.5 cups lentils dried red
  • 0.1 teaspoon salt 
  • teaspoon sugar 
  • 14.5 ounce vegetable broth canned
  • tablespoon vegetable oil 
  • 2.3 cups water divided

Equipment

  • food processor
  • frying pan
  • sauce pan
  • blender

Directions

  1. Combine 1 1/3 cups water, red lentils, sugar, turmeric, and broth in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until lentils are very tender. Cool slightly.
  2. Place lentil mixture in a food processor or blender; process until smooth. Set aside.
  3. Heat the oil in a large nonstick skillet over medium heat.
  4. Add the cumin seeds; cook 30 seconds or until toasted.
  5. Add onion and garlic; saut 10 minutes or until lightly browned. Stir in pureed lentil mixture, 1 cup water, juice, salt, and red pepper; cook until thoroughly heated.
  6. Garnish with cilantro sprigs, if desired.

Nutrition Facts

Calories259kcal
Protein23.75%
Fat11.86%
Carbs64.39%

Properties

Glycemic Index
47.74
Glycemic Load
6.39
Inflammation Score
-9
Nutrition Score
19.177391363227%

Flavonoids

Catechin
0.2mg
Eriodictyol
0.13mg
Hesperetin
0.54mg
Naringenin
0.02mg
Luteolin
0.01mg
Isorhamnetin
2.4mg
Kaempferol
0.32mg
Myricetin
0.04mg
Quercetin
9.81mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:259.21kcal
12.96%
Fat:3.46g
5.32%
Saturated Fat:0.53g
3.34%
Carbohydrates:42.22g
14.07%
Net Carbohydrates:23.72g
8.63%
Sugar:4.83g
5.37%
Cholesterol:0mg
0%
Sodium:398.71mg
17.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.58g
31.16%
Fiber:18.5g
74.01%
Folate:285.79µg
71.45%
Manganese:0.87mg
43.74%
Vitamin B1:0.53mg
35.44%
Phosphorus:278.7mg
27.87%
Iron:4.66mg
25.89%
Vitamin B6:0.4mg
19.86%
Magnesium:78.11mg
19.53%
Zinc:2.89mg
19.25%
Potassium:641.53mg
18.33%
Copper:0.34mg
17.25%
Vitamin B5:1.31mg
13.1%
Vitamin C:8.53mg
10.34%
Vitamin B2:0.14mg
8.17%
Vitamin B3:1.6mg
7.98%
Vitamin K:8.2µg
7.81%
Selenium:5.31µg
7.58%
Calcium:52.87mg
5.29%
Vitamin A:225.05IU
4.5%
Vitamin E:0.55mg
3.69%
Source:My Recipes