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Lentils soup
irmagay92
Posts: 5 Member
Lentil Soup
Ingrédients:
1 cup dried green or brown lentils, rinsed and drained
4 cups vegetable broth
1 onion, chopped
3 cloves garlic, minced
2 carrots, chopped
2 celery stalks, chopped
1 can diced tomatoes
1 teaspoon dried thyme
1/2 teaspoon dried rosemary
Salt and pepper, to taste
2 tablespoons olive oil (optional)
Instructions:
In a large pot, sauté onion, garlic, carrots, and celery in olive oil until tender.
Add lentils, vegetable broth, diced tomatoes, thyme, and rosemary.
Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
Season with salt and pepper to taste.
Serve hot.
Variations:
Add spinach or kale for extra nutrition.
Use red or yellow lentils for a different texture.
Spice with cumin or paprika for added flavor.
Nutritional Benefits:
High in protein and fiber
Rich in iron and potassium
Low in calories and fat
Tips:
Soak lentils overnight for faster cooking.
Use a pressure cooker to reduce cooking time.
Freeze for up to 3 months.
Lentil Soup Nutrition Facts
Per Serving (1 cup or 240 ml)
Calories: 230-250
Protein: 18-20g
Fat: 9-10g
Saturated Fat: 1g
Carbohydrates: 30-35g
Fiber: 10-12g
Sodium: 400-500mg
Cholesterol: 0mg
Macro-Nutrient Breakdown:
Lentils (70%): Protein, Fiber, Iron
Vegetables (20%): Vitamins, Minerals
Broth (10%): Sodium, Fluid
Micro-Nutrients:
Iron (20-25% DV)
Potassium (15-20% DV)
Vitamin A (10-15% DV)
Vitamin C (5-10% DV)
Ingrédients:
1 cup dried green or brown lentils, rinsed and drained
4 cups vegetable broth
1 onion, chopped
3 cloves garlic, minced
2 carrots, chopped
2 celery stalks, chopped
1 can diced tomatoes
1 teaspoon dried thyme
1/2 teaspoon dried rosemary
Salt and pepper, to taste
2 tablespoons olive oil (optional)
Instructions:
In a large pot, sauté onion, garlic, carrots, and celery in olive oil until tender.
Add lentils, vegetable broth, diced tomatoes, thyme, and rosemary.
Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
Season with salt and pepper to taste.
Serve hot.
Variations:
Add spinach or kale for extra nutrition.
Use red or yellow lentils for a different texture.
Spice with cumin or paprika for added flavor.
Nutritional Benefits:
High in protein and fiber
Rich in iron and potassium
Low in calories and fat
Tips:
Soak lentils overnight for faster cooking.
Use a pressure cooker to reduce cooking time.
Freeze for up to 3 months.
Lentil Soup Nutrition Facts
Per Serving (1 cup or 240 ml)
Calories: 230-250
Protein: 18-20g
Fat: 9-10g
Saturated Fat: 1g
Carbohydrates: 30-35g
Fiber: 10-12g
Sodium: 400-500mg
Cholesterol: 0mg
Macro-Nutrient Breakdown:
Lentils (70%): Protein, Fiber, Iron
Vegetables (20%): Vitamins, Minerals
Broth (10%): Sodium, Fluid
Micro-Nutrients:
Iron (20-25% DV)
Potassium (15-20% DV)
Vitamin A (10-15% DV)
Vitamin C (5-10% DV)
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