Your Recipe

Super lentil and vegetable soup

Zutat  Menge  Kalorien 
Karotten, roh 61g 25kcal
Sellerie 40g 6kcal
Lauch 322g 196kcal
Zwiebeln 110g 44kcal
Kartoffeln, roh, Fruchtfleisch und Schale 170g 131kcal
Olivenöl 14g 124kcal
Weizenmehl, weiß, Allzweckmehl, nicht angereichert 7.5g 27kcal
Linsen, rosa oder rot, roh 50g 179kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 onion
1 carrot
1 leek
1 potato
2 celery sticks
1 tbsp olive oil
1 tbsp plain flour
1 tsp stock powder
500ml boiling water
50g red lentils
Method
Top and tail the carrot, then peel, dice and wash it.
Also top and tail the leek, remove the outer layer, then peel, slice and wash it.
Peel and cube the potato. Wash the celery, before cutting it into pieces around 2cm in length.
Heat the oil in a saucepan and fry all the vegetables, except the potatoes, for 5 mins. Stir in the flour and cook for 2 mins.
Dissolve the stock powder in boiling water, before adding it to the saucepan and bringing it to the boil.
Add the potatoes and red lentils, before putting a lid on the saucepan and allowing all the ingredients to simmer for 30 mins.
Serve this hearty soup with crusty bread.
Tip: You can replace the leek and carrot with other vegetables.

Nährwertangaben 
Portionsgröße  387 g | ml
Menge pro Portion  366
1533
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.3g 11%
Gesättigte Fettsäuren  1.2g 6%
Natrium 79mg 3%
Gesamte Kohlenhydrate  65g 24%
Ballaststoffe  9.6g 34%
Zucker  11g
Protein  12g 23%
Vitamin D 0mcg 0%
Kalzium 149mg 11%
Eisen  6.2mg 35%
Kalium 1052mg 22%
* 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 393.455 mcg 44%
Thiamin [B1] 0.347 mg 29%
Riboflavin [B2] 0.147 mg 11%
Niacin [B3] 2.394 mg 15%
Pantothensäure [B5] 0.78 mg 16%
Vitamin B6 0.854 mg 50%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 191.21 mcg 0%
Vitamin C 42.98 mg 48%
Vitamin D 0 mcg 0%
Vitamin E 2.766 mg 18%
Vitamin K 91.701 mcg 76%
Betain 0.374 mg 0%
Cholin 33.25 mg 6%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  65 g 24%
Sugars 11 g 22%
Ballaststoffe  9.6 g 34%
Carbohydrate 46.4 g 0%
Netto-Kohlenhydrate 54g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.496 g 0%
Arginin 0.798 g 0%
Asparaginsäure 1.471 g 0%
Cystein 0.179 g 0%
Glutaminsäure 2.031 g 0%
Glycin 0.459 g 0%
Histidin 0.276 g 0%
Isoleucin 0.458 g 0%
Leucin 0.768 g 0%
Lysin 0.718 g 0%
Methionin 0.124 g 0%
Phenylalanin 0.521 g 0%
Prolin 0.492 g 0%
Serin 0.55 g 0%
Threonin 0.466 g 0%
Tryptophan 0.111 g 0%
Tyrosin 0.308 g 0%
Valin 0.541 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 148.54 mg 11%
Kupfer 0.66 mg 73%
Fluorid 2.38 mcg 0%
Eisen  6.25 mg 35%
Magnesium 91.57 mg 22%
Mangan 1.49 mg 65%
Phosphor 213.78 mg 17%
Kalium 1052.03 mg 22%
Selen 3.61 mcg 7%
Natrium 78.51 mg 3%
Zink 1.57 mg 14%
andere
Nährstoff Menge  DV
Wasser 298.419 g 0%
Asche 4.042 g 0%