Your Recipe

Lentil, barley and mushroom soup

Ingredient Amount Calories
Leeks 644g 393kcal
Tomatoes 820g 148kcal
Barley pearled cooked 51.81g 64kcal
Mushrooms white 250g 55kcal
Olive oil 28g 248kcal
Lentils, pink or red, raw 142.5g 510kcal

Recipe Instructions:

Ingredients
2 tbsp olive oil

2 medium leeks, trimmed, halved, washed, thinly sliced

250g button mushrooms, thinly sliced

2 x 410g cans chopped tomatoes (with basil and garlic)

3/4 cup red lentils

1/3 cup pearl barley

Method
Step 1
Heat oil in a large saucepan over medium-high heat. Add leek and mushroom. Cook, stirring, for 3 to 4 minutes or until softened.
Step 2
Add tomato, lentils, barley and 5 cups cold water. Season with salt and pepper. Cover. Bring to the boil. Reduce heat to low. Simmer for 35 to 40 minutes or until barley is tender. Ladle into bowls. Serve.

Nutrition Facts
Portion Size 484 g | ml
Amount Per Portion 354
1482
kcal
kilojoules
% Daily Value *
Total Fat 8.9g 11%
Saturated Fat 1.3g 6%
Sodium 49mg 2%
Total Carbohydrate 59g 21%
Dietary Fiber 10g 37%
Sugar 13g
Protein 15g 30%
Vitamin D 0.1mcg 1%
Calcium 136mg 10%
Iron 7.1mg 39%
Potassium 1224mg 26%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 220.799 mcg 25%
Thiamin [B1] 0.416 mg 35%
Riboflavin [B2] 0.384 mg 30%
Niacin [B3] 4.916 mg 31%
Pantothenic acid [B5] 1.485 mg 30%
Vitamin B6 0.763 mg 45%
Cobalamin [B12] 0.025 mcg 0%
Floate [B9] 219.162 mcg 0%
Vitamin C 49.323 mg 55%
Vitamin D 0.125 mcg 1%
Vitamin E 3.604 mg 24%
Vitamin K 96.808 mcg 81%
Betaine 5.882 mg 0%
Choline 41.599 mg 8%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 59 g 21%
Sugars 12.9 g 26%
Dietary fiber 10.3 g 37%
Carbohydrate 36.5 g 0%
Net carbs 46.1g
Aminoacids
Nutrient Amount DV
Alanine 0.681 g 0%
Arginine 0.919 g 0%
Aspartic acid 1.625 g 0%
Cysteine 0.189 g 0%
Glutamic acid 2.916 g 0%
Glycine 0.579 g 0%
Histidine 0.361 g 0%
Isoleucine 0.563 g 0%
Leucine 0.945 g 0%
Lysine 0.879 g 0%
Methionine 0.142 g 0%
Phenylalanine 0.652 g 0%
Proline 0.591 g 0%
Serine 0.682 g 0%
Threonine 0.552 g 0%
Tryptophan 0.138 g 0%
Tyrosine 0.368 g 0%
Valine 0.727 g 0%
Minerals
Nutrient Amount DV
Calcium 135.96 mg 10%
Copper 0.99 mg 110%
Fluoride 4.72 mcg 0%
Iron 7.09 mg 39%
Magnesium 97.12 mg 23%
Manganese 1.68 mg 73%
Phosphorus 271.03 mg 22%
Potassium 1224.49 mg 26%
Selenium 8.54 mcg 16%
Sodium 48.6 mg 2%
Zinc 2.26 mg 21%
Other
Nutrient Amount DV
Water 396.865 g 0%
Ash 5.407 g 0%