Meal
Lunch
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Vegetarian
Gluten-Free
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Ketogenic
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Winter
Christmas
Fall
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Ingredient
Cheese
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Recipes
Spicy Vegan Lentil Quinoa Soup
Spicy Vegan Lentil Quinoa Soup
Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
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Lunch
Main Course
Main Dish
Dinner
55 min.
Preparation time
Preparation: 10 min.
Cooking: 45 min.
Gaps: no
Total: 55 min.
4
Servings
Serve: 4 persons
Weight Per Serving: 364g
Price Per Serving: 0.85$
276kcal
Nutrition
Calories: 276kcal
Protein: 23.81%
Fat: 8.31%
Carbs: 67.88%
Suggestions
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Ingredients
0.5
cup
carrots
chopped
1
cup
celery
chopped
1
tablespoon
chili powder
1
tablespoon
cumin
1
tablespoon
ground ginger
1
cup
lentils
dry
0.5
cup
mushrooms
0.5
cup
quinoa
4
cups
water
Equipment
sauce pan
Directions
Combine water, celery, lentils, quinoa, carrots, mushrooms, chili powder, cumin, and ginger in a saucepan. Cover saucepan and cook soup over medium-low heat until vegetables and lentils are tender, 45 to 60 minutes.
Nutrition Facts
Calories
276kcal
Protein
23.81%
Fat
8.31%
Carbs
67.88%
Properties
Glycemic Index
35.11
Glycemic Load
4.22
Inflammation Score
-10
Nutrition Score
26.861304334324%
Flavonoids
Catechin
0.17mg
Apigenin
0.72mg
Luteolin
0.28mg
Kaempferol
0.09mg
Myricetin
0.01mg
Quercetin
0.13mg
Gallocatechin
0.07mg
Nutrients
percent of daily need
Calories:
275.83kcal
13.79%
Fat:
2.59g
3.99%
Saturated Fat:
0.35g
2.2%
Carbohydrates:
47.7g
15.9%
Net Carbohydrates:
29.57g
10.75%
Sugar:
2.53g
2.81%
Cholesterol:
0mg
0%
Sodium:
83.27mg
3.62%
Alcohol:
0g
100%
Alcohol %:
0%
100%
Protein:
16.73g
33.45%
Manganese:
1.63mg
81.26%
Fiber:
18.13g
72.52%
Folate:
284.06µg
71.02%
Vitamin A:
3420.45IU
68.41%
Vitamin B1:
0.54mg
35.74%
Iron:
6.34mg
35.21%
Phosphorus:
351.16mg
35.12%
Magnesium:
119.71mg
29.93%
Copper:
0.51mg
25.28%
Vitamin B6:
0.47mg
23.61%
Potassium:
815.37mg
23.3%
Zinc:
3.31mg
22.09%
Vitamin B2:
0.27mg
15.68%
Vitamin B5:
1.5mg
15%
Vitamin K:
14.12µg
13.44%
Vitamin B3:
2.67mg
13.33%
Selenium:
8.21µg
11.72%
Vitamin E:
1.74mg
11.61%
Calcium:
81.7mg
8.17%
Vitamin C:
4.23mg
5.13%
Lunch
Main Course
Main Dish
Dinner
Soup
Gluten Free
Dairy Free
Lacto Ovo Vegetarian
Vegan
Fall
Winter
Mushroom
Quinoa
Healthy
Source:
Allrecipes
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Meal
Lunch
Breakfast
Dinner
Dessert
Snacks
Soup
Dietary
Vegetarian
Gluten-Free
Dairy Free
Vegan
Primal
Ketogenic
Occasions
Winter
Christmas
Fall
Easter
Summer
Ingredient
Cheese
Chicken
Beef
Fish
Chocolate
Apples