Your Recipe

Lemony Lentil Soup

Ingrédient Quantité Calories
Jus de citron 43.2g 10kcal
Carottes 100g 41kcal
Chou frisé 268g 94kcal
Curcuma moulu 0.795g 2kcal
Ail 12g 18kcal
Huile d'olive 28g 248kcal
Poudre de chili 1.36g 4kcal
Bouillon de légumes 1470g 74kcal
Zeste de citron 4g 2kcal
Lentilles roses ou rouges, crues 297g 1063kcal
Poivre noir moulu 0.575g 1kcal
Oignons, jaunes, crus 110g 42kcal
Sel, casher 9g 0kcal
Coriandre moulue 0.845g 3kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tablespoons olive oil, divided

1 yellow onion, finely chopped

2 medium carrots, grated

4 cloves garlic, finely chopped

1 teaspoon ground coriander

½ teaspoon chipotle chili powder

¼ teaspoon ground turmeric

6 cups low-sodium vegetable broth

1 ½ cups dried red lentils, rinsed

4 leaves curly kale, stemmed and torn into 2-inch pieces

1 ¾ teaspoons kosher salt, divided

2 teaspoons lemon zest plus 3 tablespoons fresh juice (from 1 lemon)

¼ teaspoon freshly ground black pepper, plus more for serving

Directions
Preheat oven to 425 F. Heat 1 tablespoon oil in a large pot over medium-high. Add onion, carrots, and garlic; cook, stirring often, until vegetables are soft, about 6 minutes. Stir in coriander, chili powder, and turmeric and cook, stirring constantly, until fragrant, about 30 seconds. Stir in broth and lentils and bring to a boil. Reduce heat to medium-low; simmer, uncovered, until lentils are tender, about 15 minutes.

Meanwhile, place kale on a large rimmed baking sheet; sprinkle with teaspoon salt and drizzle with remaining 1 tablespoon oil. Massage kale until evenly coated; spread in an even layer. Bake, flipping once, until crisp and lightly browned, about 5 minutes per side.

Remove lentil soup from heat; transfer half of soup to a blender and process until smooth. Return blended soup to pot. Stir in lemon zest and juice, pepper, and remaining 1 teaspoons salt. Serve soup topped with crispy kale and several grinds of pepper.

Valeurs nutritives
Taille des portions 586 g | ml
Quantité par portion 400
1674
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 10g 13%
Gras saturés 1.5g 8%
Sodium 2042mg 89%
Total des glucides 60g 22%
Fibres alimentaires 12g 45%
Sucre 4.2g
Protéine 21g 43%
Vitamine D 0mcg 0%
Calcium 240mg 18%
Fer 7.3mg 40%
Potassium 969mg 21%
* 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 421.659 mcg 47%
Thiamine [B1] 0.566 mg 47%
Riboflavine [B2] 0.417 mg 32%
Niacine [B3] 2.634 mg 16%
Acide pantothénique [B5] 0.836 mg 17%
Vitamine B6 0.509 mg 30%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 200.299 mcg 0%
Vitamine C 75.494 mg 84%
Vitamine D 0 mcg 0%
Vitamine E 1.776 mg 12%
Vitamine K 271.791 mcg 226%
Bétaïne 0.349 mg 0%
Choline 5.33 mg 1%
Carbohydrates
nutriment Quantité DV
Total des glucides 60.4 g 22%
Sugars 4.2 g 8%
Fibres alimentaires 12.5 g 45%
Carbohydrate 7.4 g 0%
Glucides nets 56.2g
acides aminés
nutriment Quantité DV
Alanine 0.907 g 0%
Arginine 1.586 g 0%
Acide aspartique 2.297 g 0%
Cystéine 0.292 g 0%
Acide glutamique 3.219 g 0%
Glycine 0.869 g 0%
Histidine 0.651 g 0%
Isoleucine 0.946 g 0%
Leucine 1.52 g 0%
Lysine 1.445 g 0%
Méthionine 0.185 g 0%
Phénylalanine 1.037 g 0%
Proline 0.914 g 0%
Sérine 0.957 g 0%
Thréonine 0.807 g 0%
Tryptophane 0.195 g 0%
Tyrosine 0.579 g 0%
Valine 1.056 g 0%
Minéraux
nutriment Quantité DV
Calcium 240.3 mg 18%
Cuivre 1.08 mg 120%
Fluorure 0.85 mcg 0%
Fer 7.25 mg 40%
Magnésium 78.48 mg 19%
Manganèse 2.11 mg 92%
Phosphore 292.55 mg 23%
Potassium 969.26 mg 21%
Sélénium 1.22 mcg 2%
Sodium 2041.75 mg 89%
Zinc 3.24 mg 29%
autres
nutriment Quantité DV
Eau 485.501 g 0%
Cendres 6.371 g 0%