Your Recipe

Super lentil and vegetable soup

Ingrédient Quantité Calories
Carottes 61g 25kcal
Céleri 40g 6kcal
Poireaux 322g 196kcal
Oignons 110g 44kcal
Pommes de terre 170g 131kcal
Huile d'olive 14g 124kcal
Farine de blé, blanche, tout usage, non enrichie 7.5g 27kcal
Lentilles roses ou rouges, crues 50g 179kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 onion
1 carrot
1 leek
1 potato
2 celery sticks
1 tbsp olive oil
1 tbsp plain flour
1 tsp stock powder
500ml boiling water
50g red lentils
Method
Top and tail the carrot, then peel, dice and wash it.
Also top and tail the leek, remove the outer layer, then peel, slice and wash it.
Peel and cube the potato. Wash the celery, before cutting it into pieces around 2cm in length.
Heat the oil in a saucepan and fry all the vegetables, except the potatoes, for 5 mins. Stir in the flour and cook for 2 mins.
Dissolve the stock powder in boiling water, before adding it to the saucepan and bringing it to the boil.
Add the potatoes and red lentils, before putting a lid on the saucepan and allowing all the ingredients to simmer for 30 mins.
Serve this hearty soup with crusty bread.
Tip: You can replace the leek and carrot with other vegetables.

Valeurs nutritives
Taille des portions 387 g | ml
Quantité par portion 366
1533
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.3g 11%
Gras saturés 1.2g 6%
Sodium 79mg 3%
Total des glucides 65g 24%
Fibres alimentaires 9.6g 34%
Sucre 11g
Protéine 12g 23%
Vitamine D 0mcg 0%
Calcium 149mg 11%
Fer 6.2mg 35%
Potassium 1052mg 22%
* 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 393.455 mcg 44%
Thiamine [B1] 0.347 mg 29%
Riboflavine [B2] 0.147 mg 11%
Niacine [B3] 2.394 mg 15%
Acide pantothénique [B5] 0.78 mg 16%
Vitamine B6 0.854 mg 50%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 191.21 mcg 0%
Vitamine C 42.98 mg 48%
Vitamine D 0 mcg 0%
Vitamine E 2.766 mg 18%
Vitamine K 91.701 mcg 76%
Bétaïne 0.374 mg 0%
Choline 33.25 mg 6%
Carbohydrates
nutriment Quantité DV
Total des glucides 65 g 24%
Sugars 11 g 22%
Fibres alimentaires 9.6 g 34%
Carbohydrate 46.4 g 0%
Glucides nets 54g
acides aminés
nutriment Quantité DV
Alanine 0.496 g 0%
Arginine 0.798 g 0%
Acide aspartique 1.471 g 0%
Cystéine 0.179 g 0%
Acide glutamique 2.031 g 0%
Glycine 0.459 g 0%
Histidine 0.276 g 0%
Isoleucine 0.458 g 0%
Leucine 0.768 g 0%
Lysine 0.718 g 0%
Méthionine 0.124 g 0%
Phénylalanine 0.521 g 0%
Proline 0.492 g 0%
Sérine 0.55 g 0%
Thréonine 0.466 g 0%
Tryptophane 0.111 g 0%
Tyrosine 0.308 g 0%
Valine 0.541 g 0%
Minéraux
nutriment Quantité DV
Calcium 148.54 mg 11%
Cuivre 0.66 mg 73%
Fluorure 2.38 mcg 0%
Fer 6.25 mg 35%
Magnésium 91.57 mg 22%
Manganèse 1.49 mg 65%
Phosphore 213.78 mg 17%
Potassium 1052.03 mg 22%
Sélénium 3.61 mcg 7%
Sodium 78.51 mg 3%
Zinc 1.57 mg 14%
autres
nutriment Quantité DV
Eau 298.419 g 0%
Cendres 4.042 g 0%