Your Recipe

Mulligatawny

Ingredient Amount Calories
Apple 182g 95kcal
Carrots, raw 122g 50kcal
Celery 80g 13kcal
Onions 110g 44kcal
Ginger root 12g 10kcal
Garlic 6g 9kcal
Olive oil 27g 239kcal
Curry powder 6.3g 20kcal
Coconut milk 400g 920kcal
Vegetable broth 1000g 50kcal
Lentils, pink or red, raw 200g 716kcal

Recipe Tags:

OMAD

Recipe Tags:

Soup

Recipe Instructions:

Ingredients:
• 200g red lentils, rinsed
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 1 apple, peeled and diced
• 2 cloves garlic, minced
• 1 tbsp ginger, minced
• 1 tbsp curry powder
• 1 liter vegetable stock
• 400ml coconut milk
• 2 tbsp olive oil
• Salt and black pepper to taste
• Fresh cilantro, chopped (for garnish)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, carrots, celery, apple, garlic, and ginger. Sauté until soft.
3. Stir in the curry powder and cook for 1 minute.
4. Add the lentils and vegetable stock. Bring to a boil, then simmer for 25-30 minutes, until the lentils are tender.
5. Stir in the coconut milk and season with salt and black pepper.
6. Serve hot, garnished with fresh cilantro.

Nutrition Facts
Portion Size 536 g | ml
Amount Per Portion 541
2265
kcal
kilojoules
% Daily Value *
Total Fat 32g 41%
Saturated Fat 22g 112%
Sodium 799mg 35%
Total Carbohydrate 54g 20%
Dietary Fiber 11g 40%
Sugar 12g
Protein 16g 32%
Vitamin D 0mcg 0%
Calcium 86mg 7%
Iron 6.1mg 34%
Potassium 920mg 20%
* 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 291.956 mcg 32%
Thiamin [B1] 0.39 mg 32%
Riboflavin [B2] 0.162 mg 12%
Niacin [B3] 2.304 mg 14%
Pantothenic acid [B5] 0.733 mg 15%
Vitamin B6 0.386 mg 23%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 138.842 mcg 0%
Vitamin C 11.827 mg 13%
Vitamin D 0 mcg 0%
Vitamin E 1.871 mg 12%
Vitamin K 18.511 mcg 15%
Betaine 0.675 mg 0%
Choline 18.622 mg 3%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 53.7 g 20%
Sugars 12.4 g 25%
Dietary fiber 11.3 g 40%
Carbohydrate 14.3 g 0%
Net carbs 41.3g
Aminoacids
Nutrient Amount DV
Alanine 0.699 g 0%
Arginine 1.428 g 0%
Aspartic acid 1.783 g 0%
Cysteine 0.241 g 0%
Glutamic acid 2.723 g 0%
Glycine 0.661 g 0%
Histidine 0.432 g 0%
Isoleucine 0.678 g 0%
Leucine 1.146 g 0%
Lysine 1.04 g 0%
Methionine 0.162 g 0%
Phenylalanine 0.776 g 0%
Proline 0.664 g 0%
Serine 0.734 g 0%
Threonine 0.61 g 0%
Tryptophan 0.151 g 0%
Tyrosine 0.432 g 0%
Valine 0.814 g 0%
Minerals
Nutrient Amount DV
Calcium 86.15 mg 7%
Copper 1.02 mg 113%
Fluoride 3.58 mcg 0%
Iron 6.11 mg 34%
Magnesium 85.57 mg 20%
Manganese 2.07 mg 90%
Phosphorus 292.05 mg 23%
Potassium 919.9 mg 20%
Selenium 7.32 mcg 13%
Sodium 798.7 mg 35%
Zinc 2.81 mg 26%
Other
Nutrient Amount DV
Water 429.347 g 0%
Ash 4.783 g 0%