Your Recipe

COCONUT LENTIL CURRY SOUP WITH BUTTERNUT SQUASH

Ingrédient Quantité Calories
Coriandre 20.99979g 5kcal
Oignons 110g 44kcal
Huile de noix de coco 14g 125kcal
Cardamome 0.98g 3kcal
Gingembre moulu 1.01g 3kcal
Cannelle moulue 1.38g 3kcal
Courge, hiver, butternut, crue 205g 92kcal
Lentilles roses ou rouges, crues 380g 1360kcal
Noix, crème de noix de coco, crue (liquide exprimé à partir de viande râpée) 28.5g 94kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 cup red lentils, soaked overnight
1 onion, chopped
1 cup butternut squash, chopped
1/3 cup chopped cilantro
1/2 tsp cinnamon
1/2 tsp cardamom
1 Tbsp coconut oil
1/2 tsp ginger, ground
2 Tbsp coconut cream

INSTRUCTIONS
Saute the onion, the cinnamon, cardamom and ground ginger with coconut oil in a small cooking pot at medium heat for 1-2 minutes.
Add lentils, butternut squash, a few good pinches of salt and cover with water or stock. Cover the pot with a lid and bring to a boil. Once the soup is boiling, stir in the coconut cream (add water if needed). Then reduce the heat and let simmer until lentils are done (took me around 10-15 minutes).
Add salt if needed (probably!) and take off heat.
Serve hot with some chopped cilantro and if desired - toasted sesame seeds.

Valeurs nutritives
Taille des portions 190 g | ml
Quantité par portion 433
1810
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.1g 10%
Gras saturés 5.5g 27%
Sodium 13mg 1%
Total des glucides 70g 25%
Fibres alimentaires 12g 44%
Sucre 2.4g
Protéine 24g 48%
Vitamine D 0mcg 0%
Calcium 86mg 7%
Fer 7.8mg 43%
Potassium 913mg 19%
* 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 293.249 mcg 33%
Thiamine [B1] 0.555 mg 46%
Riboflavine [B2] 0.128 mg 10%
Niacine [B3] 2.221 mg 14%
Acide pantothénique [B5] 0.62 mg 12%
Vitamine B6 0.509 mg 30%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 217.81 mcg 0%
Vitamine C 16.096 mg 18%
Vitamine D 0 mcg 0%
Vitamine E 0.887 mg 6%
Vitamine K 17.085 mcg 14%
Bétaïne 0.05 mg 0%
Choline 2.502 mg 0%
Carbohydrates
nutriment Quantité DV
Total des glucides 69.8 g 25%
Sugars 2.4 g 5%
Fibres alimentaires 12.3 g 44%
Carbohydrate 3.4 g 0%
Glucides nets 67.4g
acides aminés
nutriment Quantité DV
Alanine 1.032 g 0%
Arginine 1.934 g 0%
Acide aspartique 2.73 g 0%
Cystéine 0.317 g 0%
Acide glutamique 3.898 g 0%
Glycine 1.003 g 0%
Histidine 0.687 g 0%
Isoleucine 1.059 g 0%
Leucine 1.776 g 0%
Lysine 1.696 g 0%
Méthionine 0.213 g 0%
Phénylalanine 1.21 g 0%
Proline 1.025 g 0%
Sérine 1.133 g 0%
Thréonine 0.882 g 0%
Tryptophane 0.226 g 0%
Tyrosine 0.664 g 0%
Valine 1.221 g 0%
Minéraux
nutriment Quantité DV
Calcium 85.54 mg 7%
Cuivre 1.32 mg 147%
Fluorure 0.3 mcg 0%
Fer 7.81 mg 43%
Magnésium 80.89 mg 19%
Manganèse 2.1 mg 91%
Phosphore 316.48 mg 25%
Potassium 913.22 mg 19%
Sélénium 0.59 mcg 1%
Sodium 12.65 mg 1%
Zinc 3.67 mg 33%
autres
nutriment Quantité DV
Eau 84.979 g 0%
Cendres 3.556 g 0%