Spicy Tomato and Lentil Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
86%
Spicy Tomato and Lentil Soup
30 min.
4
240kcal

Suggestions

Ingredients

  • 14.5 ounce canned tomatoes diced peeled canned
  •  chile pepper chopped
  • teaspoon basil dried
  • 0.5 teaspoon ground cumin 
  • tablespoon olive oil 
  •  onion finely chopped
  • cup lentils red
  • servings salt and pepper to taste
  • cup water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • blender
  • dutch oven

Directions

  1. Heat the olive oil in a large saucepan or Dutch oven. Lightly brown the onions in the oil.
  2. Add the tomatoes, chili pepper, lentils, cumin and basil to the pan along with the water. Bring to a boil, then reduce heat to medium-low and simmer for about 20 minutes, or until the lentils are tender.
  3. When the lentils have softened, use a stick blender to puree the soup. Season to taste with salt and pepper. For a special touch, put sour cream in a squirt bottle, and squeeze a spiral onto the top of each bowl of soup, and garnish with a sprig of fresh basil.

Nutrition Facts

Calories240kcal
Protein22.38%
Fat15.96%
Carbs61.66%

Properties

Glycemic Index
34.9
Glycemic Load
6.32
Inflammation Score
-8
Nutrition Score
21.222173981045%

Flavonoids

Catechin
0.16mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.58mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:239.7kcal
11.98%
Fat:4.41g
6.78%
Saturated Fat:0.62g
3.87%
Carbohydrates:38.32g
12.77%
Net Carbohydrates:21.88g
7.96%
Sugar:7.21g
8.01%
Cholesterol:0mg
0%
Sodium:337.89mg
14.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.91g
27.82%
Fiber:16.43g
65.74%
Folate:237.52µg
59.38%
Manganese:0.88mg
43.82%
Vitamin C:29.66mg
35.95%
Vitamin B1:0.49mg
32.83%
Iron:5.31mg
29.52%
Phosphorus:250.58mg
25.06%
Vitamin B6:0.49mg
24.58%
Potassium:818.35mg
23.38%
Copper:0.46mg
23.19%
Magnesium:84.08mg
21.02%
Zinc:2.54mg
16.94%
Vitamin K:15.79µg
15.04%
Vitamin E:2.13mg
14.18%
Vitamin B3:2.62mg
13.12%
Vitamin B5:1.31mg
13.07%
Vitamin B2:0.17mg
9.96%
Calcium:77.9mg
7.79%
Vitamin A:351.18IU
7.02%
Selenium:4.57µg
6.52%
Source:Allrecipes