Wie viele Kalorien hat Lentil Minestrone?

Eine Portion hat 167 kcal. Das Rezept ergibt 6 Portionen (je 2 cup).

Wie viel Protein hat Lentil Minestrone?

8 g Protein pro Portion, mit 29 g Kohlenhydraten und 3 g Fett.

Was brauche ich für Lentil Minestrone?

12 Zutaten: 1 tablespoon olive or vegetable oil, 1 yellow onion (peeled and chopped), 2 cloves garlic (peeled and minced), 3 carrots (scrubbed and diced into 1/4-inch pieces), 1 celery stalk (diced into 1/4-inch pieces) und 1 sweet potato (scrubbed and diced into 1/4-inch pieces) ….

Lentil Minestrone

Name: Lentil Minestrone
Cook time: 80 min
Total time: 80 min
Yield: 6 servings
Ingredients: 1 tablespoon olive or vegetable oil; 1 yellow onion (peeled and chopped); 2 cloves garlic (peeled and minced); 3 carrots (scrubbed and diced into 1/4-inch pieces); 1 celery stalk (diced into 1/4-inch pieces); 1 sweet potato (scrubbed and diced into 1/4-inch pieces); 1 zucchini (diced into 1/4-inch pieces or 1 cup of frozen zucchini); 2 cups canned low-sodium, diced tomatoes (including liquid or fresh tomatoes); 1/2 cup lentils (brown or red); 8 cups water; 1 cube low-sodium chicken bouillon; 4 cups kale (washed and chopped into 1/4-1/2-inch pieces)

Dieses Rezept ist auf Englisch. Nährwerte und Fragen sind übersetzt.

This soup starts with plenty of vegetables - carrots, celery, sweet potato, zucchini, and tomatoes and hearty lentils simmered to make a rich and tasty meal .

167kcal pro Portion

8 gProtein

29 gKohlenhydrate

3 gFett

6Portionen (2 cup)

· Garzeit: 80 Min.

Zutaten

1 tablespoon olive or vegetable oil
1 yellow onion (peeled and chopped) Nährwerte
2 cloves garlic (peeled and minced) Nährwerte
3 carrots (scrubbed and diced into 1/4-inch pieces) Nährwerte
1 celery stalk (diced into 1/4-inch pieces) Nährwerte
1 sweet potato (scrubbed and diced into 1/4-inch pieces) Nährwerte
1 zucchini (diced into 1/4-inch pieces or 1 cup of frozen zucchini) Nährwerte
2 cups canned low-sodium, diced tomatoes (including liquid or fresh tomatoes)
1/2 cup lentils (brown or red) Nährwerte
8 cups water
1 cube low-sodium chicken bouillon
4 cups kale (washed and chopped into 1/4-1/2-inch pieces) Nährwerte

Links zu „Nährwerte“ führen zum passendsten allgemeinen Lebensmittel auf FoodFactly, pro 100 g.

Nährwerte pro Portion

Nährstoff	Pro Portion	% DV
Kalorien	167 kcal
Fett gesamt	3 g	4 %
Gesättigte Fettsäuren	0 g	0 %
Cholesterin	0 mg	0 %
Natrium	82 mg	4 %
Kohlenhydrate gesamt	29 g	11 %
Ballaststoffe	8 g	29 %
Zucker gesamt	3 g
Zugesetzter Zucker	0 g	0 %
Protein	8 g	16 %
Vitamin D	0 µg	0 %
Calcium	144 mg	11 %
Eisen	4 mg	22 %
Kalium	896 mg	19 %

Nährwertanalyse pro Portion, wie von der USDA mit dem Rezept veröffentlicht. % TW: Prozent des FDA-Tageswerts für Erwachsene.

MyPlate-Lebensmittelgruppen pro Portion

Protein Foods: 1 ounce

Zubereitung

Put a soup pot on the stove over medium-high heat. When the pot is hot, add the oil. Add onion and garlic and cook about 7 minutes until golden.
Add carrots, celery, sweet potato, and zucchini and cook about 10 minutes until slightly tender.
Add tomatoes, lentils, water, and chicken bouillon cube and bring to a boil over high heat. Turn the heat down to low, cover and cook 40 minutes.
Add the kale and cook an additional 20 minutes. Serve right away or cover and refrigerate for up to 3 days.

Hinweise

Learn more about: Onions Garlic Carrots Celery Sweet Potatoes Zucchini Tomatoes Kale

Quelle

USDA Nutrition Policy and Promotion

Veröffentlicht in USDA MyPlate Kitchen (www.myplate.gov/recipes/lentil-minestrone, von der USDA im Januar 2026 eingestellt; archivierte Kopie). Ein Werk der US-Bundesregierung, gemeinfrei.

Allgemeine Ernährungsinformationen, keine medizinische Beratung.