Your Recipe

EASY LENTIL VEGETABLE SOUP

Ingrédient Quantité Calories
Broccoli 60.97g 21kcal
Chou 44.5g 11kcal
Carottes 61g 25kcal
Chou frisé 20.6g 7kcal
Oignons 55g 22kcal
Poivron rouge 14g 4kcal
Tomates 60g 11kcal
Lentilles 128.64g 453kcal
Champignons blancs 18g 4kcal
Racine de gingembre 6g 5kcal
Ail 9g 13kcal
Eau du robinet 720g 0kcal
Huile d'olive 28g 248kcal
Persil frais 60g 22kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 30g 10kcal
Poivrons, piment fort, rouge, cru 5g 2kcal

Recipe Instructions:

INGREDIENTS
⅔ cup lentils, soaked
½ onion, chopped
2 scallions, chopped
1 bunch parsley, thinly chopped
1 cup kale, chopped
½ cup cabbage, chopped
⅔ cup broccoli, chopped
1 tsp crushed red pepper
1 grated tomato
1 grated red pepper
1 grated carrot
1 tbsp grated ginger
1 tsp mint, dried
3 garlic cloves, minced
3 cups water
salt and black pepper
2 tbsp olive oil
1 mushroom, chopped
INSTRUCTIONS
Saute the garlic and onion with olive oil and add the grated pepper, tomato, ginger and carrot.
Add in the chopped cabbage, stir in the lentils and the crushed pepper and mint. Then add a generous amount of salt and the three cups of water. Cover the pot with a lid, bring to a boil, then reduce the heat and cook for about 15 minutes or until the lentils are tender.
Add in the broccoli, kale, scallions and mushrooms. Cook for 3-4 more minutes, and adjust for salt and water if needed
Turn the heat off and sprinkle the chopped parsley and black pepper if desired.

Valeurs nutritives
Taille des portions 440 g | ml
Quantité par portion 285
1194
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 10g 13%
Gras saturés 1.5g 7%
Sodium 55mg 2%
Total des glucides 38g 14%
Fibres alimentaires 8.1g 29%
Sucre 4.9g
Protéine 13g 27%
Vitamine D 0mcg 0%
Calcium 109mg 8%
Fer 4.8mg 27%
Potassium 736mg 16%
* 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 299.958 mcg 33%
Thiamine [B1] 0.473 mg 39%
Riboflavine [B2] 0.226 mg 17%
Niacine [B3] 2.337 mg 15%
Acide pantothénique [B5] 1.404 mg 28%
Vitamine B6 0.454 mg 27%
Cobalamine [B12] 0.002 mcg 0%
Floate [B9] 279.841 mcg 0%
Vitamine C 75.207 mg 84%
Vitamine D 0.012 mcg 0%
Vitamine E 2.325 mg 15%
Vitamine K 420.049 mcg 350%
Bétaïne 0.758 mg 0%
Choline 56.978 mg 10%
Carbohydrates
nutriment Quantité DV
Total des glucides 38.2 g 14%
Sugars 4.9 g 10%
Fibres alimentaires 8.1 g 29%
Carbohydrate 37.3 g 0%
Glucides nets 33.3g
acides aminés
nutriment Quantité DV
Alanine 0.577 g 0%
Arginine 0.984 g 0%
Acide aspartique 1.477 g 0%
Cystéine 0.175 g 0%
Acide glutamique 2.172 g 0%
Glycine 0.533 g 0%
Histidine 0.362 g 0%
Isoleucine 0.556 g 0%
Leucine 0.915 g 0%
Lysine 0.451 g 0%
Méthionine 0.123 g 0%
Phénylalanine 0.631 g 0%
Proline 0.564 g 0%
Sérine 0.599 g 0%
Thréonine 0.505 g 0%
Tryptophane 0.128 g 0%
Tyrosine 0.345 g 0%
Valine 0.658 g 0%
Minéraux
nutriment Quantité DV
Calcium 109.44 mg 8%
Cuivre 0.46 mg 51%
Fluorure 172.34 mcg 0%
Fer 4.84 mg 27%
Magnésium 52.43 mg 12%
Manganèse 0.92 mg 40%
Phosphore 186.43 mg 15%
Potassium 735.98 mg 16%
Sélénium 1.86 mcg 3%
Sodium 55.35 mg 2%
Zinc 2.02 mg 18%
autres
nutriment Quantité DV
Eau 375.646 g 0%
Cendres 2.905 g 0%