Broccoli and Red Lentil Soup

14 30 377
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 1
Broccoli and Red Lentil Soup
Health Highlights

Ingredients


1/2 tbsp Olive Oil, Extra Virgin
60 gm Leek (chopped)
1 clove(s) Garlic (minced)
1/4 tsp Cumin (ground)
1/4 tsp Turmeric, powder
1/4 tsp Ginger, ground
1 dash Cardamom, ground (optional)
65 gm Broccoli, raw
70 gm Red lentils, raw (rinsed)
1 pinch Salt
1 cup Water, filtered
3 leaf Mint, fresh (optional)
1/2 bunch Cilantro (coriander) (optional)
1/2 tsp, minced Red chili pepper (also chile or chilli) (to taste, optional)

Instructions


  1. Rinse lentils a few times and set them aside. 
  2. In a small cooking pot, add olive oil and sautee the garlic and leek at medium-high for about 1 min. Add the spices (turmeric, ginger, cumin and opt. cardamom). Stir and add a splash of water to prevent burning.
  3. Add chopped broccoli, lentils, salt, and water so that everything is covered. Additional water might be needed.
  4. Cover everything with the lid and cook for 8-10 min until lentils are tender and everything else is cooked.
  5. Add the herbs (mint and optionally cilantro). Take off heat.
  6. With a hand blender blend the soup. Option to blend until smooth or to keep the soup slightly chunky. Add a drizzle of olive oil and/or additional salt to taste. Option to add water if it is too thick.
  7. Optionally: For spice, add sliced red chili pepper.

Notes:

If making this recipe for dinner, increase 10g of lentils and 10g vegetables (5g of broccoli and 5g of leek).


Nutrition Facts

Per Portion

Calories 377
Calories from fat 81
Calories from saturated fat 12.6
Total Fat 9.0 g
Saturated Fat 1.4 g
Trans Fat 0 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 5.2 g
Cholesterol 0
Sodium 204 mg
Potassium 903 mg
Total Carbohydrate 59 g
Dietary Fiber 11.1 g
Sugars 5.6 g
Protein 20.1 g

Dietary servings

Per Portion


Meat Alternative 1.4
Vegetables 5.7

Energy sources


Pygal57%465.55711267874636214.494690817663722%300.81137246094136232.8050759618366821%325.5469976747065126.1891502903678657%22%21%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Soup




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