Sopa de Lentejas con Albondigas (Lentil Soup with Meatballs)

Dairy Free
Health score
54%
Sopa de Lentejas con Albondigas (Lentil Soup with Meatballs)
45 min.
4
795kcal

Suggestions

Ingredients

  • 0.5 cup bread crumbs 
  • cup carrots diced
  • 0.3 teaspoon cumin powder 
  • 1.3 cup lentils dried
  •  eggs beaten
  • servings cilantro leaves fresh
  •  garlic clove minced
  • 0.3 teaspoon garlic powder 
  • pound ground beef 
  • 0.5 teaspoon ground cumin 
  • 0.5 pound ground pork 
  • 0.5 cup onion chopped
  • 0.5 teaspoon onion powder 
  • 0.3 teaspoon pepper 
  • 0.5 cup potatoes cut into bite-sized pieces
  • 0.5 teaspoon salt 
  • servings salt and pepper 
  • 0.3 cup scallions chopped
  • 0.5 cup tomatoes chopped
  • teaspoon vegetable oil 
  • 0.3 cup warm water 
  • cups water 

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Place the oil in a medium pot.
  2. Add the onion, garlic, tomato and scallions to the pot, season with salt and pepper. Cook stirring occasionally about 12 minutes. Stir in the cumin and cook 1 more minute.
  3. Add the lentils, carrots and water, bring to a boil. Then reduce the heat to medium low. Make the meatballs: In a medium bowl, combine all the meatball ingredients, and using your hands, mix well until combined.Divide meat mixture equally into 12 portions and roll into balls with your hands.
  4. Add the meatballs to the soup and simmer for 30 minutes.
  5. Add potatoes, cook for 15 to 20 minutes until the potatoes are fully cooked and fork tender, thin with water if necessary.
  6. Add fresh cilantro and ladle into soup bowls and serve immediately.

Nutrition Facts

Calories795kcal
Protein25.69%
Fat45.15%
Carbs29.16%

Properties

Glycemic Index
90.3
Glycemic Load
9.53
Inflammation Score
-10
Nutrition Score
45.929999786875%

Flavonoids

Catechin
0.21mg
Naringenin
0.13mg
Luteolin
0.04mg
Isorhamnetin
1mg
Kaempferol
0.52mg
Myricetin
0.06mg
Quercetin
5.15mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:794.7kcal
39.73%
Fat:39.53g
60.81%
Saturated Fat:14.32g
89.51%
Carbohydrates:57.46g
19.15%
Net Carbohydrates:36.21g
13.17%
Sugar:5.38g
5.98%
Cholesterol:203.18mg
67.73%
Sodium:768.9mg
33.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:50.61g
101.22%
Vitamin A:5722.73IU
114.45%
Folate:344.22µg
86.06%
Fiber:21.25g
85.01%
Vitamin B1:1.19mg
79.64%
Selenium:46.56µg
66.51%
Phosphorus:658.42mg
65.84%
Zinc:9.65mg
64.36%
Vitamin B6:1.14mg
57.09%
Manganese:1.14mg
56.8%
Vitamin B3:10.51mg
52.57%
Vitamin B12:3.07µg
51.11%
Iron:9.05mg
50.25%
Potassium:1418.92mg
40.54%
Vitamin B2:0.63mg
36.85%
Magnesium:132.22mg
33.05%
Copper:0.58mg
29.15%
Vitamin B5:2.86mg
28.65%
Vitamin K:27.84µg
26.51%
Vitamin C:15.65mg
18.97%
Calcium:139.84mg
13.98%
Vitamin E:1.46mg
9.76%
Vitamin D:0.55µg
3.69%