Your Recipe

3-Ingredient Lentil Soup (vegan, high protein)

Ingrédient Quantité Calories
Oignons 275g 110kcal
Lentilles 225g 792kcal
Romarin frais 1.425g 2kcal
Poivre noir 0.575g 1kcal
Sel de mer 2.845g 0kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 large onion, chopped
2 and 1/2 teaspoons minced fresh rosemary leaves (see notes for options)
1/2 teaspoon fine sea salt (or to taste)
Optional: 1/4 teaspoon cracked black pepper
1 and 1/4 cups (225 g) brown lentils
6 cups (1.5 L) water
Instructions
In a large saucepan, heat 1/3 cup water over medium high heat. Add the onions; reduce heat to medium-high and cook, stirring, for 8 to 10 minutes until water is evaporated and onions are a deep golden brown.
Add the rosemary, salt and pepper; cook and stir for 30 to 60 seconds until very fragrant.
Add the lentils and water to pan. Cover and bring to a simmer. Simmer for 20 minutes.
Reduce heat to low and continue simmering, covered, until the lentils and vegetables are soft, about 15 to 20 minutes longer. Give the soup some vigorous stirring during the final minutes of cooking (to help break up lentils).
Taste and season with more salt or pepper as needed. If you prefer a creamier texture, use an immersion blender to partially purée the soup.
Notes
Storage: Store the completely cooled soup in an airtight container in the refrigerator for up to 5 days or the freezer for up to 6 months.

Herb Options: 1-1/4 teaspoons of dried, crumbled rosemary or Italian herb seasoning, or 1 teaspoon dried thyme leaves, can be used in place of the fresh rosemary

Valeurs nutritives
Taille des portions 126 g | ml
Quantité par portion 226
947
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 0.7g 1%
Gras saturés 0.1g 1%
Sodium 286mg 12%
Total des glucides 42g 15%
Fibres alimentaires 7.3g 26%
Sucre 4.1g
Protéine 15g 29%
Vitamine D 0mcg 0%
Calcium 37mg 3%
Fer 3.8mg 21%
Potassium 486mg 10%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 1.684 mcg 0%
Thiamine [B1] 0.523 mg 44%
Riboflavine [B2] 0.138 mg 11%
Niacine [B3] 1.55 mg 10%
Acide pantothénique [B5] 1.293 mg 26%
Vitamine B6 0.388 mg 23%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 282.913 mcg 0%
Vitamine C 7.696 mg 9%
Vitamine D 0 mcg 0%
Vitamine E 0.291 mg 2%
Vitamine K 3.323 mcg 3%
Bétaïne 0.082 mg 0%
Choline 58.435 mg 11%
Carbohydrates
nutriment Quantité DV
Total des glucides 42.3 g 15%
Sugars 4.1 g 8%
Fibres alimentaires 7.3 g 26%
Carbohydrate 42.3 g 0%
Glucides nets 38.2g
acides aminés
nutriment Quantité DV
Alanine 0.595 g 0%
Arginine 1.143 g 0%
Acide aspartique 1.599 g 0%
Cystéine 0.184 g 0%
Acide glutamique 2.329 g 0%
Glycine 0.582 g 0%
Histidine 0.4 g 0%
Isoleucine 0.61 g 0%
Leucine 1.024 g 0%
Lysine 0.433 g 0%
Méthionine 0.12 g 0%
Phénylalanine 0.702 g 0%
Proline 0.59 g 0%
Sérine 0.654 g 0%
Thréonine 0.511 g 0%
Tryptophane 0.134 g 0%
Tyrosine 0.381 g 0%
Valine 0.704 g 0%
Minéraux
nutriment Quantité DV
Calcium 37.34 mg 3%
Cuivre 0.45 mg 50%
Fluorure 0.81 mcg 0%
Fer 3.85 mg 21%
Magnésium 34.42 mg 8%
Manganèse 0.89 mg 39%
Phosphore 178.47 mg 14%
Potassium 486.11 mg 10%
Sélénium 0.41 mcg 1%
Sodium 285.77 mg 12%
Zinc 1.96 mg 18%
autres
nutriment Quantité DV
Eau 66.169 g 0%
Cendres 1.78 g 0%