Your Recipe

3-Ingredient Lentil Soup (vegan, high protein)

Složka Množství Kalorie
Cibule 275g 110kcal
Čočka 225g 792kcal
Rozmarýn čerstvý 1.425g 2kcal
Pepř černý 0.575g 1kcal
Mořská sůl 2.845g 0kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 large onion, chopped
2 and 1/2 teaspoons minced fresh rosemary leaves (see notes for options)
1/2 teaspoon fine sea salt (or to taste)
Optional: 1/4 teaspoon cracked black pepper
1 and 1/4 cups (225 g) brown lentils
6 cups (1.5 L) water
Instructions
In a large saucepan, heat 1/3 cup water over medium high heat. Add the onions; reduce heat to medium-high and cook, stirring, for 8 to 10 minutes until water is evaporated and onions are a deep golden brown.
Add the rosemary, salt and pepper; cook and stir for 30 to 60 seconds until very fragrant.
Add the lentils and water to pan. Cover and bring to a simmer. Simmer for 20 minutes.
Reduce heat to low and continue simmering, covered, until the lentils and vegetables are soft, about 15 to 20 minutes longer. Give the soup some vigorous stirring during the final minutes of cooking (to help break up lentils).
Taste and season with more salt or pepper as needed. If you prefer a creamier texture, use an immersion blender to partially purée the soup.
Notes
Storage: Store the completely cooled soup in an airtight container in the refrigerator for up to 5 days or the freezer for up to 6 months.

Herb Options: 1-1/4 teaspoons of dried, crumbled rosemary or Italian herb seasoning, or 1 teaspoon dried thyme leaves, can be used in place of the fresh rosemary

nutriční údaje
Velikost porce 126 g | ml
Množství na porci 226
947
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 0.7g 1%
Nasycené tuky 0.1g 1%
Sodík 286mg 12%
Sacharidy celkem 42g 15%
Vláknina 7.3g 26%
Cukr 4.1g
Bílkoviny 15g 29%
Vitamin D 0mcg 0%
Vápník 37mg 3%
Železo 3.8mg 21%
Draslík 486mg 10%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 1.684 mcg 0%
Thiamin [B1] 0.523 mg 44%
Riboflavin [B2] 0.138 mg 11%
Niacin [B3] 1.55 mg 10%
Kyselina pantotenová [B5] 1.293 mg 26%
Vitamin B6 0.388 mg 23%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 282.913 mcg 0%
Vitamin C 7.696 mg 9%
Vitamin D 0 mcg 0%
Vitamin E 0.291 mg 2%
Vitamin K 3.323 mcg 3%
Betain 0.082 mg 0%
Cholin 58.435 mg 11%
Carbohydrates
živina Množství DV
Sacharidy celkem 42.3 g 15%
Sugars 4.1 g 8%
Vláknina 7.3 g 26%
Carbohydrate 42.3 g 0%
Čisté sacharidy 38.2g
aminokyseliny
živina Množství DV
Alanin 0.595 g 0%
Arginin 1.143 g 0%
Kyselina asparagová 1.599 g 0%
Cystein 0.184 g 0%
kyselina glutamová 2.329 g 0%
Glycin 0.582 g 0%
Histidin 0.4 g 0%
Izoleucin 0.61 g 0%
Leucin 1.024 g 0%
Lysin 0.433 g 0%
Metionin 0.12 g 0%
Fenylalanin 0.702 g 0%
Prolin 0.59 g 0%
Serin 0.654 g 0%
Treonin 0.511 g 0%
Tryptofan 0.134 g 0%
Tyrosin 0.381 g 0%
Valin 0.704 g 0%
Minerály
živina Množství DV
Vápník 37.34 mg 3%
Měď 0.45 mg 50%
Fluorid 0.81 mcg 0%
Železo 3.85 mg 21%
Hořčík 34.42 mg 8%
Mangan 0.89 mg 39%
Fosfor 178.47 mg 14%
Draslík 486.11 mg 10%
Selen 0.41 mcg 1%
Sodík 285.77 mg 12%
Zinek 1.96 mg 18%
další
živina Množství DV
Voda 66.169 g 0%
Popel 1.78 g 0%