Your Recipe

EASY LENTIL VEGETABLE SOUP

Zutat  Menge  Kalorien 
Brokkoli, roh 60.97g 21kcal
Kohl, roh 44.5g 11kcal
Karotten, roh 61g 25kcal
Grünkohl 20.6g 7kcal
Zwiebeln 55g 22kcal
Paprika, roh, gelb, süß 14g 4kcal
Tomaten 60g 11kcal
Linsen 128.64g 453kcal
Pilz weiss 18g 4kcal
Ingwerwurzel 6g 5kcal
Knoblauch 9g 13kcal
Leitungswasser 720g 0kcal
Olivenöl 28g 248kcal
frische Petersilie 60g 22kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 30g 10kcal
Paprika, scharfer Chili, rot, roh 5g 2kcal

Recipe Instructions:

INGREDIENTS
⅔ cup lentils, soaked
½ onion, chopped
2 scallions, chopped
1 bunch parsley, thinly chopped
1 cup kale, chopped
½ cup cabbage, chopped
⅔ cup broccoli, chopped
1 tsp crushed red pepper
1 grated tomato
1 grated red pepper
1 grated carrot
1 tbsp grated ginger
1 tsp mint, dried
3 garlic cloves, minced
3 cups water
salt and black pepper
2 tbsp olive oil
1 mushroom, chopped
INSTRUCTIONS
Saute the garlic and onion with olive oil and add the grated pepper, tomato, ginger and carrot.
Add in the chopped cabbage, stir in the lentils and the crushed pepper and mint. Then add a generous amount of salt and the three cups of water. Cover the pot with a lid, bring to a boil, then reduce the heat and cook for about 15 minutes or until the lentils are tender.
Add in the broccoli, kale, scallions and mushrooms. Cook for 3-4 more minutes, and adjust for salt and water if needed
Turn the heat off and sprinkle the chopped parsley and black pepper if desired.

Nährwertangaben 
Portionsgröße  440 g | ml
Menge pro Portion  285
1194
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 10g 13%
Gesättigte Fettsäuren  1.5g 7%
Natrium 55mg 2%
Gesamte Kohlenhydrate  38g 14%
Ballaststoffe  8.1g 29%
Zucker  4.9g
Protein  13g 27%
Vitamin D 0mcg 0%
Kalzium 109mg 8%
Eisen  4.8mg 27%
Kalium 736mg 16%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 299.958 mcg 33%
Thiamin [B1] 0.473 mg 39%
Riboflavin [B2] 0.226 mg 17%
Niacin [B3] 2.337 mg 15%
Pantothensäure [B5] 1.404 mg 28%
Vitamin B6 0.454 mg 27%
Cobalamin [B12] 0.002 mcg 0%
Folat [B9] 279.841 mcg 0%
Vitamin C 75.207 mg 84%
Vitamin D 0.012 mcg 0%
Vitamin E 2.325 mg 15%
Vitamin K 420.049 mcg 350%
Betain 0.758 mg 0%
Cholin 56.978 mg 10%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  38.2 g 14%
Sugars 4.9 g 10%
Ballaststoffe  8.1 g 29%
Carbohydrate 37.3 g 0%
Netto-Kohlenhydrate 33.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.577 g 0%
Arginin 0.984 g 0%
Asparaginsäure 1.477 g 0%
Cystein 0.175 g 0%
Glutaminsäure 2.172 g 0%
Glycin 0.533 g 0%
Histidin 0.362 g 0%
Isoleucin 0.556 g 0%
Leucin 0.915 g 0%
Lysin 0.451 g 0%
Methionin 0.123 g 0%
Phenylalanin 0.631 g 0%
Prolin 0.564 g 0%
Serin 0.599 g 0%
Threonin 0.505 g 0%
Tryptophan 0.128 g 0%
Tyrosin 0.345 g 0%
Valin 0.658 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 109.44 mg 8%
Kupfer 0.46 mg 51%
Fluorid 172.34 mcg 0%
Eisen  4.84 mg 27%
Magnesium 52.43 mg 12%
Mangan 0.92 mg 40%
Phosphor 186.43 mg 15%
Kalium 735.98 mg 16%
Selen 1.86 mcg 3%
Natrium 55.35 mg 2%
Zink 2.02 mg 18%
andere
Nährstoff Menge  DV
Wasser 375.646 g 0%
Asche 2.905 g 0%