Your Recipe

Greek Lentil Soup (Fakes)

Zutat  Menge  Kalorien 
Karotten, roh 72g 30kcal
Zwiebeln 110g 44kcal
Linsen 226.8g 798kcal
Knoblauch 8.43g 13kcal
Leitungswasser 480g 0kcal
Olivenöl 56g 495kcal
Lorbeerblatt 0.4g 1kcal
Oregano getrocknet 1.8g 5kcal
Rosmarin getrocknet 0.3g 1kcal
Tomatenpaste, ohne Salzzusatz 15g 12kcal
Essig Rotwein 5g 1kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
8 ounces brown lentils

¼ cup olive oil

1 medium onion, minced

1 large carrot, chopped

1 tablespoon minced garlic

1 quart water

2 bay leaves

1 teaspoon dried oregano

1 pinch crushed dried rosemary (Optional)

1 tablespoon tomato paste

salt and ground black pepper to taste

1 teaspoon olive oil, or to taste

1 teaspoon red wine vinegar, or to taste (Optional)

Directions
Place lentils in a large saucepan; add enough water to cover by 1 inch. Bring water to a boil and cook for 10 minutes; drain.

Heat olive oil in a saucepan over medium heat. Add onion, carrot, and garlic; cook and stir until onion has softened and turned translucent, about 5 minutes. Pour in lentils, then add 1 quart water, bay leaves, oregano, and rosemary. Bring to a boil. Cover and reduce heat to medium-low; simmer for 10 minutes.

Stir in tomato paste; season with salt and pepper. Cover and simmer, stirring occasionally, until lentils have softened, 30 to 40 minutes. Add additional water if soup becomes too thick. Drizzle with olive oil and red wine vinegar to serve.

Nährwertangaben 
Portionsgröße  244 g | ml
Menge pro Portion  350
1464
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 15g 19%
Gesättigte Fettsäuren  2.1g 10%
Natrium 25mg 1%
Gesamte Kohlenhydrate  42g 15%
Ballaststoffe  7.5g 27%
Zucker  3.7g
Protein  15g 30%
Vitamin D 0mcg 0%
Kalzium 50mg 4%
Eisen  4.3mg 24%
Kalium 536mg 11%
* 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 155.093 mcg 17%
Thiamin [B1] 0.527 mg 44%
Riboflavin [B2] 0.149 mg 11%
Niacin [B3] 1.84 mg 11%
Pantothensäure [B5] 1.318 mg 26%
Vitamin B6 0.406 mg 24%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 282.228 mcg 0%
Vitamin C 7.23 mg 8%
Vitamin D 0 mcg 0%
Vitamin E 2.663 mg 18%
Vitamin K 17.01 mcg 14%
Betain 0.173 mg 0%
Cholin 60.04 mg 11%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  42.1 g 15%
Sugars 3.7 g 7%
Ballaststoffe  7.5 g 27%
Carbohydrate 41.4 g 0%
Netto-Kohlenhydrate 38.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.62 g 0%
Arginin 1.143 g 0%
Asparaginsäure 1.644 g 0%
Cystein 0.202 g 0%
Glutaminsäure 2.403 g 0%
Glycin 0.594 g 0%
Histidin 0.41 g 0%
Isoleucin 0.631 g 0%
Leucin 1.053 g 0%
Lysin 0.45 g 0%
Methionin 0.126 g 0%
Phenylalanin 0.718 g 0%
Prolin 0.609 g 0%
Serin 0.67 g 0%
Threonin 0.55 g 0%
Tryptophan 0.135 g 0%
Tyrosin 0.39 g 0%
Valin 0.724 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 50.07 mg 4%
Kupfer 0.48 mg 53%
Fluorid 86.32 mcg 0%
Eisen  4.27 mg 24%
Magnesium 36.41 mg 9%
Mangan 0.93 mg 40%
Phosphor 180.87 mg 14%
Kalium 535.63 mg 11%
Selen 0.74 mcg 1%
Natrium 24.85 mg 1%
Zink 2.02 mg 18%
andere
Nährstoff Menge  DV
Wasser 170.19 g 0%
Asche 2.11 g 0%