Your Recipe

EASY LENTIL VEGETABLE SOUP

Ingredient Amount Calories
Broccoli, raw 60.97g 21kcal
Cabbage, raw 44.5g 11kcal
Carrots, raw 61g 25kcal
Kale 20.6g 7kcal
Onions 55g 22kcal
Peppers, raw, red, sweet 14g 4kcal
Tomatoes 60g 11kcal
Lentils 128.64g 453kcal
Mushrooms white 18g 4kcal
Ginger root 6g 5kcal
Garlic 9g 13kcal
Tap water 720g 0kcal
Olive oil 28g 248kcal
Parsley fresh 60g 22kcal
Onions, spring or scallions (includes tops and bulb), raw 30g 10kcal
Peppers, hot chili, red, raw 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.

Nutrition Facts
Portion Size 440 g | ml
Amount Per Portion 285
1194
kcal
kilojoules
% Daily Value *
Total Fat 10g 13%
Saturated Fat 1.5g 7%
Sodium 55mg 2%
Total Carbohydrate 38g 14%
Dietary Fiber 8.1g 29%
Sugar 4.9g
Protein 13g 27%
Vitamin D 0mcg 0%
Calcium 109mg 8%
Iron 4.8mg 27%
Potassium 736mg 16%
* 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 299.958 mcg 33%
Thiamin [B1] 0.473 mg 39%
Riboflavin [B2] 0.226 mg 17%
Niacin [B3] 2.337 mg 15%
Pantothenic acid [B5] 1.404 mg 28%
Vitamin B6 0.454 mg 27%
Cobalamin [B12] 0.002 mcg 0%
Floate [B9] 279.841 mcg 0%
Vitamin C 75.207 mg 84%
Vitamin D 0.012 mcg 0%
Vitamin E 2.325 mg 15%
Vitamin K 420.049 mcg 350%
Betaine 0.758 mg 0%
Choline 56.978 mg 10%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 38.2 g 14%
Sugars 4.9 g 10%
Dietary fiber 8.1 g 29%
Carbohydrate 37.3 g 0%
Net carbs 33.3g
Aminoacids
Nutrient Amount DV
Alanine 0.577 g 0%
Arginine 0.984 g 0%
Aspartic acid 1.477 g 0%
Cysteine 0.175 g 0%
Glutamic acid 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%
Methionine 0.123 g 0%
Phenylalanine 0.631 g 0%
Proline 0.564 g 0%
Serine 0.599 g 0%
Threonine 0.505 g 0%
Tryptophan 0.128 g 0%
Tyrosine 0.345 g 0%
Valine 0.658 g 0%
Minerals
Nutrient Amount DV
Calcium 109.44 mg 8%
Copper 0.46 mg 51%
Fluoride 172.34 mcg 0%
Iron 4.84 mg 27%
Magnesium 52.43 mg 12%
Manganese 0.92 mg 40%
Phosphorus 186.43 mg 15%
Potassium 735.98 mg 16%
Selenium 1.86 mcg 3%
Sodium 55.35 mg 2%
Zinc 2.02 mg 18%
Other
Nutrient Amount DV
Water 375.646 g 0%
Ash 2.905 g 0%