Your Recipe

Lemony Lentil Soup

Ingredient Amount Calories
Lemon juice 43.2g 10kcal
Carrots, raw 100g 41kcal
Kale 268g 94kcal
Turmeric ground 0.795g 2kcal
Garlic 12g 18kcal
Olive oil 28g 248kcal
Chili powder 1.36g 4kcal
Vegetable broth 1470g 74kcal
Lemon peel 4g 2kcal
Lentils, pink or red, raw 297g 1063kcal
Black pepper, ground 0.575g 1kcal
Onions, yellow, raw 110g 42kcal
Salt, kosher 9g 0kcal
Coriander ground 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.

Nutrition Facts
Portion Size 586 g | ml
Amount Per Portion 400
1674
kcal
kilojoules
% Daily Value *
Total Fat 10g 13%
Saturated Fat 1.5g 8%
Sodium 2042mg 89%
Total Carbohydrate 60g 22%
Dietary Fiber 12g 45%
Sugar 4.2g
Protein 21g 43%
Vitamin D 0mcg 0%
Calcium 240mg 18%
Iron 7.3mg 40%
Potassium 969mg 21%
* 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.
Vitamins
Nutrient Amount DV
Vitamin A 421.659 mcg 47%
Thiamin [B1] 0.566 mg 47%
Riboflavin [B2] 0.417 mg 32%
Niacin [B3] 2.634 mg 16%
Pantothenic acid [B5] 0.836 mg 17%
Vitamin B6 0.509 mg 30%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 200.299 mcg 0%
Vitamin C 75.494 mg 84%
Vitamin D 0 mcg 0%
Vitamin E 1.776 mg 12%
Vitamin K 271.791 mcg 226%
Betaine 0.349 mg 0%
Choline 5.33 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 60.4 g 22%
Sugars 4.2 g 8%
Dietary fiber 12.5 g 45%
Carbohydrate 7.4 g 0%
Net carbs 56.2g
Aminoacids
Nutrient Amount DV
Alanine 0.907 g 0%
Arginine 1.586 g 0%
Aspartic acid 2.297 g 0%
Cysteine 0.292 g 0%
Glutamic acid 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%
Methionine 0.185 g 0%
Phenylalanine 1.037 g 0%
Proline 0.914 g 0%
Serine 0.957 g 0%
Threonine 0.807 g 0%
Tryptophan 0.195 g 0%
Tyrosine 0.579 g 0%
Valine 1.056 g 0%
Minerals
Nutrient Amount DV
Calcium 240.3 mg 18%
Copper 1.08 mg 120%
Fluoride 0.85 mcg 0%
Iron 7.25 mg 40%
Magnesium 78.48 mg 19%
Manganese 2.11 mg 92%
Phosphorus 292.55 mg 23%
Potassium 969.26 mg 21%
Selenium 1.22 mcg 2%
Sodium 2041.75 mg 89%
Zinc 3.24 mg 29%
Other
Nutrient Amount DV
Water 485.501 g 0%
Ash 6.371 g 0%