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35 minutes
2
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescetarian
paleo
(?)
Not paleo due to:
red lentil
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Fat (total lipid) as 94.2% and Sodium as 229% (as a percentage of RDA).
 
You'll likely need to take these into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 4.4% of RDA
• Calories: 47.9% of RDA
• Carbs: 28.2% of RDA
• Fat (total lipid): 94.2% of RDA
• Fiber: 58.3% of RDA
• Fructose: 8.8% of RDA
• Protein: 17.3% of RDA
• Sodium: 229% of RDA
• Sugar: 63.3% of RDA
• Vitamin A (IU): 41.4% of RDA
• Vitamin B6: 49.2% of RDA
• Vitamin C: 30.6% of RDA
• Iron: 8.4% of RDA
• Magnesium: 51.2% of RDA
• Manganese: 62.5% of RDA
• Niacin: 25.8% of RDA
• Potassium: 51.1% of RDA
• Zinc: 24.2% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
77.7
g
Calories
958
 
Fiber
16.3
g
Iron
1.58
mg
Protein
19.4
g
Sodium
3099
mg
Sugars
19.8
g
Fat (total lipid)
57.6
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
2
cups
+
-
 
unpeeled and cubed (russet or yukon gold).
 
1
whole
+
-
 
diced.
 
2
cloves
+
-
 
chopped.
 
1
piece
+
-
 
peeled and chopped.
 
1
cup
+
-
 
 
4
cups
+
-
 
 
1
tbsp
+
-
 
 
1
tbsp
+
-
 
 
1
tsp
+
-
 
or more to taste.
 
1
tbsp
+
-
 
or any medium-high heat oil.
 
1/2
tsp
+
-
 
 
1/2
tsp
+
-
 
 
1
pinch
+
-
 
optional.
 
1
can
+
-
 
optional - for added creaminess.
 
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PREPARATION
1.
In a large soup pot, or dutch oven, heat oil over medium heat. Add mustard seeds and cumin seeds. Heat until mustard seeds begin to pop, about 1-2 minutes. Do not let cumin seeds burn.
2.
Add onion, garlic, and ginger. Cook over medium-low heat with lid on for 2-3 minutes until onion begins to soften. Add potatoes and red lentils and stir to coat. Add broth and bring to a gentle simmer. Cover pot and cook over medium low heat for 15-20 minutes until potatoes and lentils are very soft and mashable.
3.
Add salt, black pepper and turmeric to taste. If using coconut milk stir in to incorporate now. The soup will be chunky at this point. Eat as is, or use an immersion blender to blend until creamy. You can also use a regular blender, but you will have to blend in batches once the soup has cooled a bit. Keep warm on low heat.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 958
Protein 19.4 g
Carbohydrates 77.7 g
Iron 1.58 mg
Fiber 16.3 g
Calcium 44.0 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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