Your Recipe

3-Ingredient Lentil Soup (vegan, high protein)

Zutat  Menge  Kalorien 
Zwiebeln 275g 110kcal
Linsen 225g 792kcal
Rosmarin frisch 1.425g 2kcal
Schwarzer Pfeffer 0.575g 1kcal
Meersalz 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

Nährwertangaben 
Portionsgröße  126 g | ml
Menge pro Portion  226
947
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 0.7g 1%
Gesättigte Fettsäuren  0.1g 1%
Natrium 286mg 12%
Gesamte Kohlenhydrate  42g 15%
Ballaststoffe  7.3g 26%
Zucker  4.1g
Protein  15g 29%
Vitamin D 0mcg 0%
Kalzium 37mg 3%
Eisen  3.8mg 21%
Kalium 486mg 10%
* 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 1.684 mcg 0%
Thiamin [B1] 0.523 mg 44%
Riboflavin [B2] 0.138 mg 11%
Niacin [B3] 1.55 mg 10%
Pantothensäure [B5] 1.293 mg 26%
Vitamin B6 0.388 mg 23%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  42.3 g 15%
Sugars 4.1 g 8%
Ballaststoffe  7.3 g 26%
Carbohydrate 42.3 g 0%
Netto-Kohlenhydrate 38.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.595 g 0%
Arginin 1.143 g 0%
Asparaginsäure 1.599 g 0%
Cystein 0.184 g 0%
Glutaminsäure 2.329 g 0%
Glycin 0.582 g 0%
Histidin 0.4 g 0%
Isoleucin 0.61 g 0%
Leucin 1.024 g 0%
Lysin 0.433 g 0%
Methionin 0.12 g 0%
Phenylalanin 0.702 g 0%
Prolin 0.59 g 0%
Serin 0.654 g 0%
Threonin 0.511 g 0%
Tryptophan 0.134 g 0%
Tyrosin 0.381 g 0%
Valin 0.704 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 37.34 mg 3%
Kupfer 0.45 mg 50%
Fluorid 0.81 mcg 0%
Eisen  3.85 mg 21%
Magnesium 34.42 mg 8%
Mangan 0.89 mg 39%
Phosphor 178.47 mg 14%
Kalium 486.11 mg 10%
Selen 0.41 mcg 1%
Natrium 285.77 mg 12%
Zink 1.96 mg 18%
andere
Nährstoff Menge  DV
Wasser 66.169 g 0%
Asche 1.78 g 0%