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Spiced vegetable soup with lentils

  • Cook

    mins
  • Difficulty

  • Prep

    mins
  • serves


  • 4 tablespoon oil
  • 3 red chilli peppers deseeded and finely chopped
  • 3 garlic cloves finely chopped
  • 1 teaspoon cumin seeds
  • 1 tablespoon garam masala
  • 240 g onions chopped cut into 1cm cubes
  • 200 g carrots washed and chopped cut into 1cm cubes
  • 100 leeks washed and cut into 1cm cubes
  • 100 g red lentils washed
  • 1 l water
  • 2 Knorr vegetable stock pots
  • 2 bay leaves
  • 200 g broccoli chopped into evenly sized chunks and blanched
  • 100 g spinach leaves
  • juice of 1/2 lemon
  • 4 tablespoon 0% fat Greek yoghurt to serve

NUTRITIONAL INFORMATION

 

Amount per serving

Energy (kcal)

918kcal

Energy (kJ)

3838kJ

Protein (g)

26.7g

Carbohydrate incl. fibre (g)

173.9g

Carbohydrate excl. fibre (g)

148.7g

Sugar (g)

46.2g

Fibre (g)

25.2g

Fat (g)

19.1g

Saturated fat (g)

2.7g

Unsaturated fat (g)

13.9g

Monounsaturated fat (g)

2.9g

Polyunsaturated fat (g)

11.0g

Trans fat (g)

0.0g

Cholesterol (mg)

1mg

Sodium (mg)

1108mg

Salt (g)

2.77g

Vitamin A (IU)

26816IU

Vitamin C (mg)

196.8mg

Calcium (mg)

684mg

Iron (mg)

25.12mg

Potassium (mg)

2528mg

Total

3674kcal

15353kJ

106.6g

695.7g

594.9g

184.7g

100.7g

76.6g

11.0g

55.6g

11.8g

43.8g

0.0g

3mg

4433mg

11.08g

107263IU

787.1mg

2736mg

100.47mg

10111mg


  • 1 Heat the oil in a large frying pan.
  • 2 Add the chili and garlic, cook everything for about a minute.
  • 3 Add the cumin and garam masala and heat it through a little bit more.
  • 4 Add the onion, carrot, leek, celeriac and lentils to the pan and pour in the water with the Knorr vegetable stock pots.
  • 5 Bring to a boil, add the bay leaves, turn the heat down and let it simmer until the lentils are cooked.
  • 6 Scoop ¼ of the cooked garnish out of the pan and blend the rest.
  • 7 Combine the garnish with the spinach and the broccoli, heat it through.
  • 8 Finish off with a squeeze of lemon, some salt and pepper if necessary and serve with Greek yoghurt.