Your Recipe

Super lentil and vegetable soup

Ingredient Amount Calories
Carrots, raw 61g 25kcal
Celery 40g 6kcal
Leeks 322g 196kcal
Onions 110g 44kcal
Potatoes, raw, flesh and skin 170g 131kcal
Olive oil 14g 124kcal
Wheat flour, white, all-purpose, unenriched 7.5g 27kcal
Lentils, pink or red, raw 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.

Nutrition Facts
Portion Size 387 g | ml
Amount Per Portion 366
1533
kcal
kilojoules
% Daily Value *
Total Fat 8.3g 11%
Saturated Fat 1.2g 6%
Sodium 79mg 3%
Total Carbohydrate 65g 24%
Dietary Fiber 9.6g 34%
Sugar 11g
Protein 12g 23%
Vitamin D 0mcg 0%
Calcium 149mg 11%
Iron 6.2mg 35%
Potassium 1052mg 22%
* 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 393.455 mcg 44%
Thiamin [B1] 0.347 mg 29%
Riboflavin [B2] 0.147 mg 11%
Niacin [B3] 2.394 mg 15%
Pantothenic acid [B5] 0.78 mg 16%
Vitamin B6 0.854 mg 50%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 191.21 mcg 0%
Vitamin C 42.98 mg 48%
Vitamin D 0 mcg 0%
Vitamin E 2.766 mg 18%
Vitamin K 91.701 mcg 76%
Betaine 0.374 mg 0%
Choline 33.25 mg 6%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 65 g 24%
Sugars 11 g 22%
Dietary fiber 9.6 g 34%
Carbohydrate 46.4 g 0%
Net carbs 54g
Aminoacids
Nutrient Amount DV
Alanine 0.496 g 0%
Arginine 0.798 g 0%
Aspartic acid 1.471 g 0%
Cysteine 0.179 g 0%
Glutamic acid 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%
Methionine 0.124 g 0%
Phenylalanine 0.521 g 0%
Proline 0.492 g 0%
Serine 0.55 g 0%
Threonine 0.466 g 0%
Tryptophan 0.111 g 0%
Tyrosine 0.308 g 0%
Valine 0.541 g 0%
Minerals
Nutrient Amount DV
Calcium 148.54 mg 11%
Copper 0.66 mg 73%
Fluoride 2.38 mcg 0%
Iron 6.25 mg 35%
Magnesium 91.57 mg 22%
Manganese 1.49 mg 65%
Phosphorus 213.78 mg 17%
Potassium 1052.03 mg 22%
Selenium 3.61 mcg 7%
Sodium 78.51 mg 3%
Zinc 1.57 mg 14%
Other
Nutrient Amount DV
Water 298.419 g 0%
Ash 4.042 g 0%