Your Recipe

COCONUT LENTIL CURRY SOUP WITH BUTTERNUT SQUASH

Zutat  Menge  Kalorien 
Koriander (Cilantro) Blätter 20.99979g 5kcal
Zwiebeln 110g 44kcal
Kokosnussöl 14g 125kcal
Kardamom 0.98g 3kcal
Ingwer gemahlen 1.01g 3kcal
Zimt gemahlen 1.38g 3kcal
Kürbis, Winter, Butternuss, roh[pl:]Dynia, zimowa, orzech piżmowy, surowa 205g 92kcal
Linsen, rosa oder rot, roh 380g 1360kcal
Nüsse, Kokoscreme, roh (aus geriebenem Fleisch gepresste Flüssigkeit) 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.

Nährwertangaben 
Portionsgröße  190 g | ml
Menge pro Portion  433
1810
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.1g 10%
Gesättigte Fettsäuren  5.5g 27%
Natrium 13mg 1%
Gesamte Kohlenhydrate  70g 25%
Ballaststoffe  12g 44%
Zucker  2.4g
Protein  24g 48%
Vitamin D 0mcg 0%
Kalzium 86mg 7%
Eisen  7.8mg 43%
Kalium 913mg 19%
* 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 293.249 mcg 33%
Thiamin [B1] 0.555 mg 46%
Riboflavin [B2] 0.128 mg 10%
Niacin [B3] 2.221 mg 14%
Pantothensäure [B5] 0.62 mg 12%
Vitamin B6 0.509 mg 30%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  69.8 g 25%
Sugars 2.4 g 5%
Ballaststoffe  12.3 g 44%
Carbohydrate 3.4 g 0%
Netto-Kohlenhydrate 67.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.032 g 0%
Arginin 1.934 g 0%
Asparaginsäure 2.73 g 0%
Cystein 0.317 g 0%
Glutaminsäure 3.898 g 0%
Glycin 1.003 g 0%
Histidin 0.687 g 0%
Isoleucin 1.059 g 0%
Leucin 1.776 g 0%
Lysin 1.696 g 0%
Methionin 0.213 g 0%
Phenylalanin 1.21 g 0%
Prolin 1.025 g 0%
Serin 1.133 g 0%
Threonin 0.882 g 0%
Tryptophan 0.226 g 0%
Tyrosin 0.664 g 0%
Valin 1.221 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 85.54 mg 7%
Kupfer 1.32 mg 147%
Fluorid 0.3 mcg 0%
Eisen  7.81 mg 43%
Magnesium 80.89 mg 19%
Mangan 2.1 mg 91%
Phosphor 316.48 mg 25%
Kalium 913.22 mg 19%
Selen 0.59 mcg 1%
Natrium 12.65 mg 1%
Zink 3.67 mg 33%
andere
Nährstoff Menge  DV
Wasser 84.979 g 0%
Asche 3.556 g 0%