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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)

1118mg

Salt (g)

2.80g

Vitamin A (IU)

26816IU

Vitamin C (mg)

196.8mg

Calcium (mg)

691mg

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

4473mg

11.18g

107263IU

787.1mg

2766mg

100.47mg

10111mg