Your Recipe

Mulligatawny

Zutat  Menge  Kalorien 
Apfel 182g 95kcal
Karotten, roh 122g 50kcal
Sellerie 80g 13kcal
Zwiebeln 110g 44kcal
Ingwerwurzel 12g 10kcal
Knoblauch 6g 9kcal
Olivenöl 27g 239kcal
Curry Pulver 6.3g 20kcal
Kokosmilch 400g 920kcal
Gemüsebrühe[pl:]Bulion warzywny 1000g 50kcal
Linsen, rosa oder rot, roh 200g 716kcal

Recipe Tags:

OMAD

Recipe Tags:

Soup

Recipe Instructions:

Ingredients:
• 200g red lentils, rinsed
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 1 apple, peeled and diced
• 2 cloves garlic, minced
• 1 tbsp ginger, minced
• 1 tbsp curry powder
• 1 liter vegetable stock
• 400ml coconut milk
• 2 tbsp olive oil
• Salt and black pepper to taste
• Fresh cilantro, chopped (for garnish)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, carrots, celery, apple, garlic, and ginger. Sauté until soft.
3. Stir in the curry powder and cook for 1 minute.
4. Add the lentils and vegetable stock. Bring to a boil, then simmer for 25-30 minutes, until the lentils are tender.
5. Stir in the coconut milk and season with salt and black pepper.
6. Serve hot, garnished with fresh cilantro.

Nährwertangaben 
Portionsgröße  536 g | ml
Menge pro Portion  541
2265
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 32g 41%
Gesättigte Fettsäuren  22g 112%
Natrium 799mg 35%
Gesamte Kohlenhydrate  54g 20%
Ballaststoffe  11g 40%
Zucker  12g
Protein  16g 32%
Vitamin D 0mcg 0%
Kalzium 86mg 7%
Eisen  6.1mg 34%
Kalium 920mg 20%
* 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 291.956 mcg 32%
Thiamin [B1] 0.39 mg 32%
Riboflavin [B2] 0.162 mg 12%
Niacin [B3] 2.304 mg 14%
Pantothensäure [B5] 0.733 mg 15%
Vitamin B6 0.386 mg 23%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 138.842 mcg 0%
Vitamin C 11.827 mg 13%
Vitamin D 0 mcg 0%
Vitamin E 1.871 mg 12%
Vitamin K 18.511 mcg 15%
Betain 0.675 mg 0%
Cholin 18.622 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  53.7 g 20%
Sugars 12.4 g 25%
Ballaststoffe  11.3 g 40%
Carbohydrate 14.3 g 0%
Netto-Kohlenhydrate 41.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.699 g 0%
Arginin 1.428 g 0%
Asparaginsäure 1.783 g 0%
Cystein 0.241 g 0%
Glutaminsäure 2.723 g 0%
Glycin 0.661 g 0%
Histidin 0.432 g 0%
Isoleucin 0.678 g 0%
Leucin 1.146 g 0%
Lysin 1.04 g 0%
Methionin 0.162 g 0%
Phenylalanin 0.776 g 0%
Prolin 0.664 g 0%
Serin 0.734 g 0%
Threonin 0.61 g 0%
Tryptophan 0.151 g 0%
Tyrosin 0.432 g 0%
Valin 0.814 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 86.15 mg 7%
Kupfer 1.02 mg 113%
Fluorid 3.58 mcg 0%
Eisen  6.11 mg 34%
Magnesium 85.57 mg 20%
Mangan 2.07 mg 90%
Phosphor 292.05 mg 23%
Kalium 919.9 mg 20%
Selen 7.32 mcg 13%
Natrium 798.7 mg 35%
Zink 2.81 mg 26%
andere
Nährstoff Menge  DV
Wasser 429.347 g 0%
Asche 4.783 g 0%