Red lentil soup recipe with carrots and swedes
Gluten free, vegan and added-salt free lentil soup with carrots and canned plum tomatoes, cooked in low to medium heat. Ready in 35 minutes and beginner-friendly!
Equipment
- stock pot with vented lid
- stove
- stainless steel sieve
- water boiler
- wooden spoon
Ingredients
- 200 grams raw red lentils
- 300 grams raw diced carrots
- 300 grams raw diced swedes
- 200 grams canned plum tomatoes
- 3 tbsp olive oil
- 2 pinches pepper
- 1 tsp black cumin seeds
- 1/4 tsp garlic powder
- 1/4 tsp ground all spice
Instructions
- Add the raw lentils and approximately a cup of water in the pot. Make sure the water barely covers the lentils. Turn the heat on and let the lentils boil for a minute.
- Turn the heat off and sieve the lentils to remove the water. Put the lentils back in the pot.
- Start heating 3 cups of water (750ml) in the water boiler.
- Add the rest of the igredients (except from the olive oil) and mix. Turn the heat on again (medium to high heat).
- Poor the hot water and mix. Since the carrots and swedes are chilled, the water will stop boiling.
- Cover the pot with the vented lid. When the water in the food starts boiling again and reduce the heat to very low. Make sure the water is still boiling after reducing the heat.
- After 10-15 minutes check if there is still enough water and stir to make sure the food is not sticking to the bottom. This is unlikely to happen since the heat is very low, but it is always good to check because every stove is different!
- After 15 minutes turn the heat off and remove the pot from the stove.
- The soup is ready. Wait a couple of minutes before serving. Serve and add one tablespoon of olive oil per portion!
Notes
Fibre/ portion: 11g (44% RI)
Protein/ portion: 19g
Net carbohydrates/ portion: 53g
| Important micronutrients per portion | ||
| %RI | ||
| Vitamin C (mg) | 41 | 51 |
| Vitamin A (ret eq) | 2065 | 258 |
| Vitamin B1 (mg) | 0.71 | 65 |
| Vitamin B2(mg) | 0.18 | 13 |
| Vitamin B3 (mg) | 6 | 38 |
| Vitamin B5 (mg) | 1.4 | 23 |
| Vitamin B6 (mg) | 0.76 | 54 |
| Vitamin B9 (ug) | 70 | 35 |
| Vitamin K1 (ug) | 18.7 | 25 |
| Iron (mg) | 7.1 | 51 |
| Selenium (ug) | 5.1 | 9 |
| Copper (mg) | 0.51 | 51 |
| Manganese (mg) | 0.32 | 16 |
| Phosphorus (mg) | 294 | 42 |
| Magnesium (mg) | 86 | 23 |
| Zinc (mg) | 2.6 | 26 |
| Potassium (mg) | 999 | 50 |
| Calcium (mg) | 142 | 18 |