Sweet Lentil Soup with Asparagus Tips

Vegetarian
Gluten Free
Dairy Free
Health score
57%
Sweet Lentil Soup with Asparagus Tips
90 min.
8
349kcal

Suggestions

Ingredients

  • cup asparagus tips 
  • 64 fluid ounce chicken broth 
  • tablespoons curry powder 
  • 0.3 teaspoon basil dried
  • medium head garlic 
  • servings ground pepper black to taste
  • teaspoon kosher salt 
  • 2.5 cups lentils dry
  • tablespoons olive oil 
  • large onion grated
  • tablespoons orange marmalade 
  • cup peas sweet
  •  bell pepper red
  • pinch saffron threads 
  • 0.3 cup sugar white

Equipment

  • bowl
  • baking sheet
  • oven
  • pot

Directions

  1. Preheat oven to 450 degrees F (230 degrees C).
  2. Cut the top off of the head of garlic and place in a shallow dish in 1 inch of water.
  3. Drizzle with 2 tablespoons olive oil, sprinkle with basil, cover and place on a baking sheet. Halve and seed the bell pepper, drizzle with remaining 1 tablespoon olive oil and place on the baking sheet.
  4. Bake garlic and pepper in preheated oven until pepper is browned and garlic is soft, 20 to 40 minutes.
  5. Remove from oven and, when cool enough to handle, remove skin from pepper and chop. Squeeze out garlic cloves and mash together in a bowl to form a paste.
  6. While garlic and pepper are baking, combine lentils and chicken broth in a large pot over medium heat. Bring to a boil, then reduce heat and simmer 40 minutes, until lentils are just tender.
  7. Stir garlic paste, bell pepper, carrots, onion, asparagus, peas into lentil mixture, adding more broth to thin if necessary. Season with sugar, marmalade, curry powder, saffron, salt and pepper. Simmer 30 minutes more, until vegetables are tender and flavors are well blended.

Nutrition Facts

Calories349kcal
Protein21.49%
Fat17.15%
Carbs61.36%

Properties

Glycemic Index
45.88
Glycemic Load
10.46
Inflammation Score
-9
Nutrition Score
26.419130244981%

Flavonoids

Catechin
0.21mg
Apigenin
0.01mg
Luteolin
0.1mg
Isorhamnetin
1.89mg
Kaempferol
0.38mg
Myricetin
0.06mg
Quercetin
6.24mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:348.6kcal
17.43%
Fat:6.79g
10.44%
Saturated Fat:0.92g
5.77%
Carbohydrates:54.65g
18.22%
Net Carbohydrates:33.69g
12.25%
Sugar:14.31g
15.9%
Cholesterol:4.73mg
1.58%
Sodium:1178.9mg
51.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.14g
38.29%
Fiber:20.96g
83.84%
Folate:321.28µg
80.32%
Manganese:1.19mg
59.54%
Vitamin B1:0.67mg
44.9%
Vitamin C:32.76mg
39.71%
Iron:6mg
33.35%
Phosphorus:328.7mg
32.87%
Vitamin B6:0.5mg
24.9%
Zinc:3.53mg
23.51%
Magnesium:92.75mg
23.19%
Potassium:793.93mg
22.68%
Copper:0.45mg
22.51%
Vitamin B2:0.34mg
20.15%
Vitamin K:20.68µg
19.7%
Vitamin A:778.55IU
15.57%
Vitamin B5:1.46mg
14.64%
Vitamin B3:2.87mg
14.36%
Vitamin E:1.94mg
12.91%
Selenium:7.57µg
10.82%
Calcium:73.82mg
7.38%
Source:Allrecipes