Your Recipe

Lemony Lentil Soup

Zutat  Menge  Kalorien 
Zitronensaft 43.2g 10kcal
Karotten, roh 100g 41kcal
Grünkohl 268g 94kcal
Kurkuma gemahlen 0.795g 2kcal
Knoblauch 12g 18kcal
Olivenöl 28g 248kcal
Chilipulver 1.36g 4kcal
Gemüsebrühe[pl:]Bulion warzywny 1470g 74kcal
Zitronenschalen 4g 2kcal
Linsen, rosa oder rot, roh 297g 1063kcal
Schwarzer Pfeffer, gemahlen 0.575g 1kcal
Zwiebeln, gelb, roh 110g 42kcal
Salz, koscher 9g 0kcal
Koriander gemahlen 0.845g 3kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tablespoons olive oil, divided

1 yellow onion, finely chopped

2 medium carrots, grated

4 cloves garlic, finely chopped

1 teaspoon ground coriander

½ teaspoon chipotle chili powder

¼ teaspoon ground turmeric

6 cups low-sodium vegetable broth

1 ½ cups dried red lentils, rinsed

4 leaves curly kale, stemmed and torn into 2-inch pieces

1 ¾ teaspoons kosher salt, divided

2 teaspoons lemon zest plus 3 tablespoons fresh juice (from 1 lemon)

¼ teaspoon freshly ground black pepper, plus more for serving

Directions
Preheat oven to 425 F. Heat 1 tablespoon oil in a large pot over medium-high. Add onion, carrots, and garlic; cook, stirring often, until vegetables are soft, about 6 minutes. Stir in coriander, chili powder, and turmeric and cook, stirring constantly, until fragrant, about 30 seconds. Stir in broth and lentils and bring to a boil. Reduce heat to medium-low; simmer, uncovered, until lentils are tender, about 15 minutes.

Meanwhile, place kale on a large rimmed baking sheet; sprinkle with teaspoon salt and drizzle with remaining 1 tablespoon oil. Massage kale until evenly coated; spread in an even layer. Bake, flipping once, until crisp and lightly browned, about 5 minutes per side.

Remove lentil soup from heat; transfer half of soup to a blender and process until smooth. Return blended soup to pot. Stir in lemon zest and juice, pepper, and remaining 1 teaspoons salt. Serve soup topped with crispy kale and several grinds of pepper.

Nährwertangaben 
Portionsgröße  586 g | ml
Menge pro Portion  400
1674
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 10g 13%
Gesättigte Fettsäuren  1.5g 8%
Natrium 2042mg 89%
Gesamte Kohlenhydrate  60g 22%
Ballaststoffe  12g 45%
Zucker  4.2g
Protein  21g 43%
Vitamin D 0mcg 0%
Kalzium 240mg 18%
Eisen  7.3mg 40%
Kalium 969mg 21%
* 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 421.659 mcg 47%
Thiamin [B1] 0.566 mg 47%
Riboflavin [B2] 0.417 mg 32%
Niacin [B3] 2.634 mg 16%
Pantothensäure [B5] 0.836 mg 17%
Vitamin B6 0.509 mg 30%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 200.299 mcg 0%
Vitamin C 75.494 mg 84%
Vitamin D 0 mcg 0%
Vitamin E 1.776 mg 12%
Vitamin K 271.791 mcg 226%
Betain 0.349 mg 0%
Cholin 5.33 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  60.4 g 22%
Sugars 4.2 g 8%
Ballaststoffe  12.5 g 45%
Carbohydrate 7.4 g 0%
Netto-Kohlenhydrate 56.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.907 g 0%
Arginin 1.586 g 0%
Asparaginsäure 2.297 g 0%
Cystein 0.292 g 0%
Glutaminsäure 3.219 g 0%
Glycin 0.869 g 0%
Histidin 0.651 g 0%
Isoleucin 0.946 g 0%
Leucin 1.52 g 0%
Lysin 1.445 g 0%
Methionin 0.185 g 0%
Phenylalanin 1.037 g 0%
Prolin 0.914 g 0%
Serin 0.957 g 0%
Threonin 0.807 g 0%
Tryptophan 0.195 g 0%
Tyrosin 0.579 g 0%
Valin 1.056 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 240.3 mg 18%
Kupfer 1.08 mg 120%
Fluorid 0.85 mcg 0%
Eisen  7.25 mg 40%
Magnesium 78.48 mg 19%
Mangan 2.11 mg 92%
Phosphor 292.55 mg 23%
Kalium 969.26 mg 21%
Selen 1.22 mcg 2%
Natrium 2041.75 mg 89%
Zink 3.24 mg 29%
andere
Nährstoff Menge  DV
Wasser 485.501 g 0%
Asche 6.371 g 0%