Spicy Lentil Soup

Vegetarian
Very Healthy
Health score
100%
Spicy Lentil Soup
35 min.
4
450kcal

Suggestions

Ingredients

  •  serrano chile pepper chopped for less heat remove seeds
  • 0.3 cup cilantro leaves fresh plus more for topping roughly chopped
  • cloves garlic finely chopped
  • 1.5 inch ginger grated peeled
  • 0.3 cup greek yogurt 
  • 0.3 teaspoon ground turmeric 
  • servings kosher salt 
  • servings naan breads for serving
  • cups lentils red picked over rinsed
  • large tomatoes roughly chopped

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Combine the lentils and 7 cups warm water in a pot, cover and bring to a boil.
  2. Add the chile pepper, tomato, ginger, garlic, turmeric and 2 teaspoons salt. Partially cover and simmer over medium-low heat, stirring frequently, until thickened, 18 to 20 minutes. Stir in the cilantro. Thin the soup with water, if desired, and season with salt.
  3. Mix the yogurt with 2 teaspoons water and a pinch of salt in a small bowl. Ladle the soup into bowls and top with the yogurt and more cilantro.
  4. Serve with naan.
  5. Photograph by Antonis Achilleos

Nutrition Facts

Calories450kcal
Protein25.61%
Fat3.25%
Carbs71.14%

Properties

Glycemic Index
60.4
Glycemic Load
28.05
Inflammation Score
-9
Nutrition Score
30.509999938633%

Flavonoids

Catechin
0.31mg
Naringenin
0.31mg
Luteolin
0.06mg
Kaempferol
0.05mg
Myricetin
0.1mg
Quercetin
1.07mg
Gallocatechin
0.13mg

Nutrients percent of daily need

Calories:450.12kcal
22.51%
Fat:1.63g
2.5%
Saturated Fat:0.25g
1.53%
Carbohydrates:80.01g
26.67%
Net Carbohydrates:50.92g
18.52%
Sugar:3.57g
3.97%
Cholesterol:0.63mg
0.21%
Sodium:421.75mg
18.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.8g
57.59%
Fiber:29.09g
116.34%
Folate:449.77µg
112.44%
Manganese:1.5mg
75.17%
Vitamin B1:0.92mg
61.26%
Phosphorus:478.37mg
47.84%
Iron:7.62mg
42.31%
Magnesium:129.11mg
32.28%
Zinc:4.83mg
32.21%
Potassium:1065.86mg
30.45%
Vitamin B6:0.59mg
29.37%
Copper:0.58mg
29.05%
Vitamin B5:2.19mg
21.94%
Vitamin B3:3.57mg
17.87%
Vitamin B2:0.28mg
16.41%
Vitamin C:12mg
14.55%
Selenium:9.07µg
12.95%
Calcium:108.9mg
10.89%
Vitamin K:11.43µg
10.88%
Vitamin A:496.35IU
9.93%
Vitamin E:0.74mg
4.91%
Vitamin B12:0.09µg
1.46%