Silky red lentil cream soup
40
perc
Könnyű
magyar
ebéd
0.1
kg CO2 / adag
160
liter / adag
Ajánlotta:
Responsible Gastrohero
Hozzávalók (4 adag)
- 200 g red lentils(washed over)
- 1 medium onion, 2 cloves garlic
- 1 medium carrot (optional)
- 1 to 2 tbsp rapeseed oil
- 1 tsp ground cumin, 1 piece sweet red pepper(or 1 tsp curry if you want a Middle Eastern vibe)
- 1 bay leaf (optional)
- 1 l vegetable stock or water
- Salt, freshly ground pepper
- Juice of ½ lemon for serving, fresh parsley/ chives
Fő összetevők
Irány a konyha!
Elkészítés folyamata
- Basis:You heat the oil, simmer the chopped onion in a jar, add the crushed garlic.
- Seasoning:You take it off the heat, add the cumin and red pepper (or curry), put it back, let it smell for 30 seconds.
- Cooking:You can go with the diced beets, the washed lentils, the laurel and the stock juice. 15—20 minuteson a slow boil until the lentils fall apart.
- Smoothie:You take out the beans, using a hand blender silky-smoothpuree it. You salt, pepper.
- Serving:Refresh with lemon juice, sprinkle with green spices.
Tárolás és fogyasztás
Refrigerated For 3 daysin a well-sealed box; frozen 2 to 3 months. When heated, loosen with a little water/stock as it thickens.
Hatása az emberre
- Low glycemic load: the lens low GI(about 18-32), helps maintain stable blood sugar levels.
- Heart-Friendly: ~½—1 cup of legumes per day reduces LDL cholesterol(−0.12—0.17 mmol/L) according to controlled studies.
- Soil Friendly: the legumes (also lentils) they bind nitrogen, improve soil structure and reduce fertilizer requirements in crop rotation.
Tudnivalók
Milyen kevésbé bolygóbarát receptet válthat ki?
Meat cream soups/ ragout soups: if you replace a beef meal (e.g. 150 g of beef/portion) with this, per servingwhether ~3—5 kg CO₂esavings can also be made (beef is on average ~60-100 kg CO₂E/kg).
Rövid története
The red lentil soup is a Turkish cuisineone of the most popular everyday soups (lentil soup), has been cooked for centuries in Anatolia; its seasoning varies from region to region (cumin, mint, lemon).
Tápérték (1 adag)
- ~220—260 kcal
- 12—15 g of protein
- 30—35 g of carbohydrates(of which 7—8 g of fiber)
- 4 to 7 g of fat.
