Lentils and Tomato Soup Recipe

Lentils and tomato recipe
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(1255)

Lentil is a type of plant and it is well known for its seeds. This crop is mostly produced in countries like Canada, Turkey, and India. There are also different colors of lentil, like red or green.

Beside many shapes and colors, the lentil has a lot of minerals that our body requires. Calcium, Iron, Sodium, Zinc and even Magnesium.

Difficulty: light

Preparation time: 15 minutes

Total time: 35 min

Calories: 279 kcal

Portion for: 4 people

Ingredients:

2 shallots
2 garlic cloves
20 g ginger (1 piece)
1 small red chili pepper
200 g carrots (2 carrots)
2 tbsp. olive oil
200 g red lentils
400 g chunky tomato (can)
1 l vegetable stock
  salt
  pepper
½ tsp. turmeric powder
10 g parsley (0.5 bunch)
40 g crème fraîche (2 tablespoons)

Preparation:

  1. Peel and chop the shallots, garlic, and ginger. Cut chili pepper in half, remove seeds, wash and chop. Clean carrots and tomatoes, peel and dice small.
  2. Heat oil in a saucepan. Sauté the shallots for 2 minutes. Add carrots, tomatoes, garlic, ginger, and chili and cook for another 4 minutes.
  3. Add lentil, tomatoes and broth, season with salt, pepper, and turmeric and simmer for 25 minutes over low heat. Then use a hand blender to briefly mash.
  4. Meanwhile, wash the parsley, shake dry and chop. Distribute the soup in bowls, refine with 1 dollop of crème fraîche and parsley.

Nutritional value per serving:

Total Fat 11.1g 14%
 Saturated Fat 2.2g 11%
Cholesterol 5mg 2%
Sodium 546mg 24%
Total Carbohydrate 53.8g  20%
Dietary Fiber 20g 72%
 Total Sugars 12.7g
Protein 17g

Vital Substances:

Vitamin D 0mcg 0%
Calcium 126mg 10%
Iron 7mg 38%
Potassium 865mg 18%

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