Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Turnip | 1 medium (122g) | 34 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Saffron | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 cup lentils
- 2 teaspoons extra virgin olive oil
- 2 medium onions, chopped
- 2 garlic, cloves. minced
- 1/2 teaspoon crushed saffron threads
- 2 medium carrots, sliced
- 1 celery rib, thinly sliced
- 1 small turnip, peeled and diced
- 1 cup diced tomatoes with juice
- 8 cups fat-free vegetable broth (beef broth optional)
- 1 tablespoon chopped fresh parsley
- salt and pepper
- 1 tablespoon fresh lemon juice
Directions
Rinse lentils several times in cold water, setting aside to drain.
Heat garlic in olive oil in large saucepan, being careful not to scorch garlic.
Add onion and saffron and cook, stirring, until onions are tender (add a few drops of water if onions try to stick).
Add carrots, celery, and turnip, cooking 10 minutes over low heat.
Add lentils, broth, tomatoes, and parsley.
Season to taste with salt and pepper.
Bring to a boil, then reduce heat and cover.
Simmer over low heat 1 1/2 hours until lentils are tender and broth is slightly thickened.
Add lemon juice just before serving.
Category:Chadian Recipes
Category:Chadian Soups