Your Recipe

Lemony Lentil Soup

Složka Množství Kalorie
Citronová šťáva 43.2g 10kcal
Karotka 100g 41kcal
Kapusta 268g 94kcal
Kurkuma mletá 0.795g 2kcal
Česnek 12g 18kcal
Olivový olej 28g 248kcal
Chilli prášek 1.36g 4kcal
Zeleninový vývar 1470g 74kcal
Citronová kůra 4g 2kcal
Čočka, růžová nebo červená, syrová 297g 1063kcal
Pepř černý, mletý 0.575g 1kcal
Cibule, žlutá, syrová 110g 42kcal
Sůl 9g 0kcal
Koriandr mletý 0.845g 3kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tablespoons olive oil, divided

1 yellow onion, finely chopped

2 medium carrots, grated

4 cloves garlic, finely chopped

1 teaspoon ground coriander

½ teaspoon chipotle chili powder

¼ teaspoon ground turmeric

6 cups low-sodium vegetable broth

1 ½ cups dried red lentils, rinsed

4 leaves curly kale, stemmed and torn into 2-inch pieces

1 ¾ teaspoons kosher salt, divided

2 teaspoons lemon zest plus 3 tablespoons fresh juice (from 1 lemon)

¼ teaspoon freshly ground black pepper, plus more for serving

Directions
Preheat oven to 425 F. Heat 1 tablespoon oil in a large pot over medium-high. Add onion, carrots, and garlic; cook, stirring often, until vegetables are soft, about 6 minutes. Stir in coriander, chili powder, and turmeric and cook, stirring constantly, until fragrant, about 30 seconds. Stir in broth and lentils and bring to a boil. Reduce heat to medium-low; simmer, uncovered, until lentils are tender, about 15 minutes.

Meanwhile, place kale on a large rimmed baking sheet; sprinkle with teaspoon salt and drizzle with remaining 1 tablespoon oil. Massage kale until evenly coated; spread in an even layer. Bake, flipping once, until crisp and lightly browned, about 5 minutes per side.

Remove lentil soup from heat; transfer half of soup to a blender and process until smooth. Return blended soup to pot. Stir in lemon zest and juice, pepper, and remaining 1 teaspoons salt. Serve soup topped with crispy kale and several grinds of pepper.

nutriční údaje
Velikost porce 586 g | ml
Množství na porci 400
1674
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 10g 13%
Nasycené tuky 1.5g 8%
Sodík 2042mg 89%
Sacharidy celkem 60g 22%
Vláknina 12g 45%
Cukr 4.2g
Bílkoviny 21g 43%
Vitamin D 0mcg 0%
Vápník 240mg 18%
Železo 7.3mg 40%
Draslík 969mg 21%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 421.659 mcg 47%
Thiamin [B1] 0.566 mg 47%
Riboflavin [B2] 0.417 mg 32%
Niacin [B3] 2.634 mg 16%
Kyselina pantotenová [B5] 0.836 mg 17%
Vitamin B6 0.509 mg 30%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 200.299 mcg 0%
Vitamin C 75.494 mg 84%
Vitamin D 0 mcg 0%
Vitamin E 1.776 mg 12%
Vitamin K 271.791 mcg 226%
Betain 0.349 mg 0%
Cholin 5.33 mg 1%
Carbohydrates
živina Množství DV
Sacharidy celkem 60.4 g 22%
Sugars 4.2 g 8%
Vláknina 12.5 g 45%
Carbohydrate 7.4 g 0%
Čisté sacharidy 56.2g
aminokyseliny
živina Množství DV
Alanin 0.907 g 0%
Arginin 1.586 g 0%
Kyselina asparagová 2.297 g 0%
Cystein 0.292 g 0%
kyselina glutamová 3.219 g 0%
Glycin 0.869 g 0%
Histidin 0.651 g 0%
Izoleucin 0.946 g 0%
Leucin 1.52 g 0%
Lysin 1.445 g 0%
Metionin 0.185 g 0%
Fenylalanin 1.037 g 0%
Prolin 0.914 g 0%
Serin 0.957 g 0%
Treonin 0.807 g 0%
Tryptofan 0.195 g 0%
Tyrosin 0.579 g 0%
Valin 1.056 g 0%
Minerály
živina Množství DV
Vápník 240.3 mg 18%
Měď 1.08 mg 120%
Fluorid 0.85 mcg 0%
Železo 7.25 mg 40%
Hořčík 78.48 mg 19%
Mangan 2.11 mg 92%
Fosfor 292.55 mg 23%
Draslík 969.26 mg 21%
Selen 1.22 mcg 2%
Sodík 2041.75 mg 89%
Zinek 3.24 mg 29%
další
živina Množství DV
Voda 485.501 g 0%
Popel 6.371 g 0%