Afghan Red Lentil Soup

Afghan Red Lentil Soup
Carbs 67%Protein 24%
Percent Calories

1 serving of afghan red lentil soup contains 1638 Calories. The macronutrient breakdown is 67% carbs, 9% fat, and 24% protein. This is a good source of protein (182% of your Daily Value), fiber (197% of your Daily Value), and potassium (79% of your Daily Value).

Makes
2 servings
Prep Time
15 minutes
Cook Time
37 minutes

Ingredients

Directions

  1. Halve, peel, and dice the onion. Peel the carrots then finely dice. Finely chop the celery. Mince or grate the garlic. Zest the lemon then halve. Cut one half into 4 wedges.Thinly slice the fresh mint, reserving a few leaves for garnish.
  2. Heat 1 tbsp oil in a large pot over medium-high heat.Add the onion, garlic, celery, and carrot and cook, tossing, for 4-5 minutes until softened. Add the cumin and cook for 30 seconds, until fragrant. Season with salt and pepper.
  3. Add the tomatoes and the dried mint to the pot. Using a potato masher or wooden spoon, break up the tomatoes until almost smooth.
  4. Add the lentils, and 2 cups water to the pot. Bring to a boil then reduce to a simmer for 25-30 minutes, stirring occasionally, until the lentils are tender. Season with salt and pepper.
  5. Add the sliced mint and the juice of half the lemon and stir to combine.
  6. Optional: blend the soup for a creamier consistency.
  7. Ladle the soup into bowls and garnish with lemon zest (to taste), reserved lemon wedges, and fresh mint leaves.

Nutrition Facts

For 1 serving of afghan red lentil soup (1.09kg)

NutrientValue%DV
Calories1638
Fats17g 22%
Saturated fats3g 13%
Trans fats0g
Cholesterol0mg 0%
Sodium352mg 15%
Carbs287g 104%
Net carbs232g
Fiber55g 197%
Sugar12g
Protein102g
Calcium383mg 38%
Iron34mg 423%
Potassium3691mg 79%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene2955μg
Beta carotene7774μg
Caffeine0mg
Choline27mg 5%
Copper6mg 616%
Fluoride15μg
Folate (B9)894μg 223%
Lycopene5075μg
Magnesium298mg 71%
Manganese7mg 322%
Niacin9mg 55%
Pantothenic acid2mg 44%
Phosphorus1311mg 187%
Retinol0μg
Riboflavin (B2)1mg 42%
Selenium3μg 5%
Theobromine0mg
Thiamine3mg 281%
Vitamin A IU15691IU
Vitamin A784μg 87%
Vitamin B120μg 0%
Vitamin B62mg 167%
Vitamin C86mg 95%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E3mg 19%
Vitamin K30μg 25%
Zinc15mg 140%
Sugars
Sugar12g
Sucrose4g
Glucose4g
Fructose4g
Lactose0g
Maltose0g
Galactose0.1g
Starch195g
Fats
Saturated fats3g 13%
Monounsaturated fats7g
Polyunsaturated fats6g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine4g
Arginine8g
Aspartic acid12g
Cystine1g
Glutamic acid17g
Glycine4g
Histidine3g
Hydroxyproline0g
Isoleucine4g
Leucine8g
Lysine7g
Methionine1g
Phenylalanine5g
Proline4g
Serine5g
Threonine4g
Tryptophan1g
Tyrosine3g
Valine5g

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