Your Recipe

Turmeric chicken and lentil soup

Zutat  Menge  Kalorien 
Karotten, roh 54g 22kcal
Sellerie 20g 3kcal
Grünkohl 30g 11kcal
Zwiebeln 115g 46kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 174g 209kcal
Ingwerwurzel 30g 24kcal
Kurkuma gemahlen 5g 16kcal
Olivenöl 9g 80kcal
Gemüsebrühe[pl:]Bulion warzywny 900g 45kcal
Linsen grün 30g 106kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 lemongrass stalk
30g root ginger, sliced
½ vegetable stock cube, made up to 900ml
1 chicken breast
2 tsp olive oil
1 small onion, finely chopped
½ celery stick, chopped
1 small carrot, peeled and chopped
1 tsp turmeric
30g dried green lentils, rinsed
30g curly kale, woody stems removed
Method
Roughly bash the lemongrass with the flat of a knife and put in a medium saucepan along with the ginger and stock. Bring to a simmer and cook for 2 mins until fragrant.
Add the chicken breast and reduce the heat until barely simmering. Poach for 15-18 mins until the chicken is cooked through. Take the chicken out of the stock and set aside to cool slightly. Remove and discard the lemongrass and ginger.
While the chicken is poaching, heat the oil in a saucepan over a medium heat. Add the onion, celery and carrot; cook for 10 mins until softened. Stir in the turmeric and lentils and cook for 1 min, stirring, to combine. Pour in the poaching stock, bring to a simmer and cook for 18-20 mins or until the lentils are tender.
Shred the chicken with 2 forks and add to the soup along with the kale for the last 5 mins of cooking time. Divide between 2 bowls to serve.

Nährwertangaben 
Portionsgröße  684 g | ml
Menge pro Portion  280
1172
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.8g 10%
Gesättigte Fettsäuren  1.4g 7%
Natrium 1412mg 61%
Gesamte Kohlenhydrate  27g 10%
Ballaststoffe  5g 18%
Zucker  7.1g
Protein  26g 52%
Vitamin D 0mcg 0%
Kalzium 94mg 7%
Eisen  3.5mg 20%
Kalium 840mg 18%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 325.93 mcg 36%
Thiamin [B1] 0.385 mg 32%
Riboflavin [B2] 0.382 mg 29%
Niacin [B3] 9.925 mg 62%
Pantothensäure [B5] 2.16 mg 43%
Vitamin B6 0.98 mg 58%
Cobalamin [B12] 0.183 mcg 0%
Folat [B9] 110.785 mcg 0%
Vitamin C 23.411 mg 26%
Vitamin D 0 mcg 0%
Vitamin E 1.674 mg 11%
Vitamin K 79.431 mcg 66%
Betain 6.558 mg 0%
Cholin 99.369 mg 18%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  27 g 10%
Sugars 7.1 g 14%
Ballaststoffe  5 g 18%
Carbohydrate 13.3 g 0%
Netto-Kohlenhydrate 19.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.376 g 0%
Arginin 1.739 g 0%
Asparaginsäure 2.482 g 0%
Cystein 0.289 g 0%
Glutaminsäure 3.831 g 0%
Glycin 1.085 g 0%
Histidin 0.888 g 0%
Isoleucin 1.197 g 0%
Leucin 1.994 g 0%
Lysin 2.237 g 0%
Methionin 0.557 g 0%
Phenylalanin 1.048 g 0%
Prolin 0.844 g 0%
Serin 0.978 g 0%
Threonin 1.109 g 0%
Tryptophan 0.303 g 0%
Tyrosin 0.85 g 0%
Valin 1.282 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 93.98 mg 7%
Kupfer 0.3 mg 34%
Fluorid 1.9 mcg 0%
Eisen  3.52 mg 20%
Magnesium 62.6 mg 15%
Mangan 1.04 mg 45%
Phosphor 290.31 mg 23%
Kalium 840.48 mg 18%
Selen 20.6 mcg 37%
Natrium 1411.65 mg 61%
Zink 1.61 mg 15%
andere
Nährstoff Menge  DV
Wasser 616.769 g 0%
Asche 5.652 g 0%