Ruth's Red Lentil and Potato Soup

Vegetarian
Gluten Free
Popular
Health score
3%
Ruth's Red Lentil and Potato Soup
60 min.
12
85kcal

Suggestions

Ingredients

  •  carrots chopped
  • 0.3 teaspoon cayenne pepper 
  • stalks celery chopped
  • 0.3 teaspoon cumin seeds 
  • teaspoon filé powder 
  • 0.3 cup cilantro leaves fresh chopped
  • cloves garlic 
  • 0.3 teaspoon ground allspice 
  • 0.1 teaspoon ground cloves 
  • cup kale roughly chopped
  • dash pepper 
  • medium potatoes red chopped
  • large onion sweet chopped
  • tablespoons butter unsalted
  • quart vegetable broth 
  • cups water 

Equipment

  • sauce pan

Directions

  1. Melt the butter in a large saucepan over medium heat. Stir in the onion and celery. Cook until tender.
  2. Mix in the potatoes, carrot, and garlic. Continue to cook and stir about 5 minutes, until the potatoes are well coated with butter. Season the mixture with allspice, cumin, cayenne pepper, cloves, and pepper.
  3. Pour in the vegetable broth, and mix in the lentils.
  4. Add water, increasing the amount as necessary to cover all ingredients. Bring to a boil, reduce heat, and stir in the kale. Cook, stirring occasionally, 35 to 45 minutes, until the lentils are tender.
  5. Mix in the cilantro and file powder. Continue cooking about 5 minutes, or to desired thickness.

Nutrition Facts

Calories85kcal
Protein8.28%
Fat21.25%
Carbs70.47%

Properties

Glycemic Index
25.15
Glycemic Load
0.76
Inflammation Score
-8
Nutrition Score
6.2417391664956%

Flavonoids

Epigallocatechin 3-gallate
0.02mg
Apigenin
0.38mg
Luteolin
0.15mg
Isorhamnetin
0.41mg
Kaempferol
1.18mg
Myricetin
0.33mg
Quercetin
5.11mg

Nutrients percent of daily need

Calories:85.43kcal
4.27%
Fat:2.1g
3.24%
Saturated Fat:1.24g
7.74%
Carbohydrates:15.69g
5.23%
Net Carbohydrates:13.75g
5%
Sugar:3.42g
3.8%
Cholesterol:5.02mg
1.67%
Sodium:348.22mg
15.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.84g
3.69%
Vitamin A:1356.18IU
27.12%
Vitamin K:14.83µg
14.13%
Vitamin C:10.15mg
12.31%
Potassium:420.54mg
12.02%
Vitamin B6:0.19mg
9.36%
Manganese:0.18mg
9.23%
Fiber:1.94g
7.77%
Folate:26.34µg
6.59%
Copper:0.13mg
6.45%
Phosphorus:58.98mg
5.9%
Magnesium:21.81mg
5.45%
Vitamin B1:0.08mg
5.28%
Vitamin B3:0.98mg
4.91%
Iron:0.72mg
3.98%
Vitamin B5:0.28mg
2.83%
Calcium:28.29mg
2.83%
Vitamin B2:0.05mg
2.76%
Zinc:0.33mg
2.18%
Vitamin E:0.17mg
1.15%
Selenium:0.71µg
1.01%
Source:Allrecipes