Spicy Lentil Vegetable Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Spicy Lentil Vegetable Soup
90 min.
4
300kcal

Suggestions

Ingredients

  •  broccoli floret chopped
  • cup brown lentils 
  •  carrots sliced
  • teaspoon rubbed sage dried
  • 0.5  bell pepper green
  • tablespoon ground ginger 
  • tablespoon ground pepper black
  • tablespoon olive oil 
  •  onion chopped
  •  bell pepper red
  • tablespoon pepper flakes red crushed
  • teaspoon thyme leaves dried
  • cups vegetable broth 
  • cups water 

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • pot
  • blender
  • plastic wrap
  • aluminum foil
  • kitchen towels

Directions

  1. Preheat an oven to 375 degrees F (190 degrees C). Line a baking sheet with aluminum foil.
  2. Cut the peppers in half from top to bottom; remove the stem, seeds, and ribs, then place the peppers cut-side-down onto the prepared baking sheet.
  3. Bake in the preheated oven until limp, 30 to 40 minutes. Turn the peppers over halfway through cooking. Once ready, place the peppers into a bowl, and tightly seal with plastic wrap. Allow the peppers to steam as they cool, about 20 minutes. Once cool, remove the skins and discard. Chop the peppers
  4. Meanwhile, bring the water and lentils to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the lentils are tender, about 30 minutes.
  5. Drain, rinse, and set aside.
  6. Heat the olive oil in a large saucepan over medium heat. Stir in the carrot, onion, and broccoli; cook and stir until the onion has softened, about 5 minutes.
  7. Pour in some of the vegetable broth, cover, and steam the vegetables until tender.
  8. Pour in the remaining vegetable broth and chopped peppers; season with the red pepper flakes, ginger, black pepper, thyme, and sage. Simmer until the flavors come together and the vegetables are very tender, about 20 to 30 minutes.
  9. Add water if needed to maintain your desired consistency. Stir in the cooked lentils until hot.
  10. If desired, pour the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot.

Nutrition Facts

Calories300kcal
Protein22.74%
Fat14.55%
Carbs62.71%

Properties

Glycemic Index
73.61
Glycemic Load
7.81
Inflammation Score
-10
Nutrition Score
39.845652124156%

Flavonoids

Catechin
0.17mg
Apigenin
0.02mg
Luteolin
2.35mg
Isorhamnetin
1.38mg
Kaempferol
12.15mg
Myricetin
0.11mg
Quercetin
10.97mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:300.07kcal
15%
Fat:5.15g
7.92%
Saturated Fat:0.88g
5.5%
Carbohydrates:49.93g
16.64%
Net Carbohydrates:28.24g
10.27%
Sugar:8.25g
9.17%
Cholesterol:0mg
0%
Sodium:578.73mg
25.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.1g
36.21%
Vitamin C:191.5mg
232.12%
Vitamin K:169.24µg
161.18%
Vitamin A:5377.49IU
107.55%
Folate:350.25µg
87.56%
Fiber:21.7g
86.78%
Manganese:1.72mg
85.86%
Vitamin B1:0.58mg
38.79%
Vitamin B6:0.76mg
37.78%
Phosphorus:351.85mg
35.18%
Potassium:1195.26mg
34.15%
Iron:5.86mg
32.58%
Magnesium:111.02mg
27.75%
Vitamin E:3.34mg
22.24%
Zinc:3.27mg
21.81%
Copper:0.43mg
21.67%
Vitamin B5:2.13mg
21.29%
Vitamin B2:0.35mg
20.64%
Vitamin B3:3.15mg
15.73%
Calcium:135.71mg
13.57%
Selenium:9.15µg
13.07%
Source:Allrecipes