Your Recipe

COCONUT LENTIL CURRY SOUP WITH BUTTERNUT SQUASH

Složka Množství Kalorie
Koriandr listy 20.99979g 5kcal
Cibule 110g 44kcal
Kokosový olej 14g 125kcal
Kardamon 0.98g 3kcal
Zázvor mletý 1.01g 3kcal
Skořice mletá 1.38g 3kcal
Dýně máslová, syrová 205g 92kcal
Čočka, růžová nebo červená, syrová 380g 1360kcal
Nuts, coconut cream, raw (liquid expressed from grated meat) 28.5g 94kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 cup red lentils, soaked overnight
1 onion, chopped
1 cup butternut squash, chopped
1/3 cup chopped cilantro
1/2 tsp cinnamon
1/2 tsp cardamom
1 Tbsp coconut oil
1/2 tsp ginger, ground
2 Tbsp coconut cream

INSTRUCTIONS
Saute the onion, the cinnamon, cardamom and ground ginger with coconut oil in a small cooking pot at medium heat for 1-2 minutes.
Add lentils, butternut squash, a few good pinches of salt and cover with water or stock. Cover the pot with a lid and bring to a boil. Once the soup is boiling, stir in the coconut cream (add water if needed). Then reduce the heat and let simmer until lentils are done (took me around 10-15 minutes).
Add salt if needed (probably!) and take off heat.
Serve hot with some chopped cilantro and if desired - toasted sesame seeds.

nutriční údaje
Velikost porce 190 g | ml
Množství na porci 433
1810
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8.1g 10%
Nasycené tuky 5.5g 27%
Sodík 13mg 1%
Sacharidy celkem 70g 25%
Vláknina 12g 44%
Cukr 2.4g
Bílkoviny 24g 48%
Vitamin D 0mcg 0%
Vápník 86mg 7%
Železo 7.8mg 43%
Draslík 913mg 19%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 293.249 mcg 33%
Thiamin [B1] 0.555 mg 46%
Riboflavin [B2] 0.128 mg 10%
Niacin [B3] 2.221 mg 14%
Kyselina pantotenová [B5] 0.62 mg 12%
Vitamin B6 0.509 mg 30%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 217.81 mcg 0%
Vitamin C 16.096 mg 18%
Vitamin D 0 mcg 0%
Vitamin E 0.887 mg 6%
Vitamin K 17.085 mcg 14%
Betain 0.05 mg 0%
Cholin 2.502 mg 0%
Carbohydrates
živina Množství DV
Sacharidy celkem 69.8 g 25%
Sugars 2.4 g 5%
Vláknina 12.3 g 44%
Carbohydrate 3.4 g 0%
Čisté sacharidy 67.4g
aminokyseliny
živina Množství DV
Alanin 1.032 g 0%
Arginin 1.934 g 0%
Kyselina asparagová 2.73 g 0%
Cystein 0.317 g 0%
kyselina glutamová 3.898 g 0%
Glycin 1.003 g 0%
Histidin 0.687 g 0%
Izoleucin 1.059 g 0%
Leucin 1.776 g 0%
Lysin 1.696 g 0%
Metionin 0.213 g 0%
Fenylalanin 1.21 g 0%
Prolin 1.025 g 0%
Serin 1.133 g 0%
Treonin 0.882 g 0%
Tryptofan 0.226 g 0%
Tyrosin 0.664 g 0%
Valin 1.221 g 0%
Minerály
živina Množství DV
Vápník 85.54 mg 7%
Měď 1.32 mg 147%
Fluorid 0.3 mcg 0%
Železo 7.81 mg 43%
Hořčík 80.89 mg 19%
Mangan 2.1 mg 91%
Fosfor 316.48 mg 25%
Draslík 913.22 mg 19%
Selen 0.59 mcg 1%
Sodík 12.65 mg 1%
Zinek 3.67 mg 33%
další
živina Množství DV
Voda 84.979 g 0%
Popel 3.556 g 0%