- 25 g butter
- 1 tablespoon olive oil
- 1 leek, finely chopped
- 300 g carrots, finely chopped
- grated zest and juice of ½ a lemon
- 1 liter chicken stock
- 100 g red lentils or chickpeas
- a handful of fresh parsley or even better fresh cilantro
- 1/2 teaspoon ground cumin
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This soup brings just a hint of summer to these cold winter days. It’s full of warm summer colors but the lentils give it the rich body we need and look for when it’s cold.
- Melt the butter in a small saucepan over medium heat. Add the olive oil, vegetables and the lemon zest. Sauté for about 20 minutes, until the vegetables soften.
- Add the lentils and the stock and bring to a boil. Simmer for 20 minutes over low heat and add half of the aromatics.
- Puree the soup in a blender. If you want to refine it further, pass through a sieve. Adjust the taste according to your liking, by adding as much lemon juice, salt, pepper, cumin and the remaining aromatics, finely chopped.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.