Lentil soup
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Nutrition balance score
Great
Glycemic Index
33
Low
Glycemic Load
18
Moderate
Nutrition per serving
Calories470.8 kcal (24%)
Total Fat17.8 g (25%)
Carbs54.2 g (21%)
Sugars7.4 g (8%)
Protein27.6 g (55%)
Sodium1580.9 mg (79%)
Fiber9.3 g (33%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
1 cuplentils
whole
1 cupsplit red lentils
6 cupschicken broth
or water with a bouillon cube
500gcrushed tomatoes
1leek
chopped
1 Tbspginger garlic paste
1bay leaf
1 tspground cumin
½ tspground coriander seed
½ tspsweet paprika
½ tspsmoked paprika
1dried chili
1rookworst
or similar precooked sausage, roughly chopped
soy sauce
to taste
salt
to taste
pepper
to taste
1lemon
olive oil
250gpumpkin
cubed
Instructions
Step 1
Heat a couple tsp olive oil in a Dutch oven on medium heat and add the leek once it's hot. Season with salt and pepper and sweat until the leek softens. Add the ginger garlic paste and cook until the garlic and ginger release their aroma.
Dutch Oven
Step 2
Add the spices and saute them for a moment before adding the chicken broth and the whole dried chili. Bring the chicken broth to a boil and simmer for 10-15 min. Add the lentils and tomatoes and bring to a boil again, then turn it down to simmer for 30 min.
Step 3
Add the pumpkin and sausage and continue to simmer until the pumpkin and whole lentils are soft and the split lentils have started to break down. Add a little soy sauce and additional salt and pepper to taste.
Step 4
Grate the lemon zest and add its juice to the soup.
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