Of which 10.1 g sugars and 1.2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Iron (lentils) · Fiber (lentils) · Plant protein (lentils)
Allergens none
Northern Portuguese lentil soup
Hearty, with cilantro adding freshness at the end.
Ingredients
- 200 g (7 oz) dried lentils, rinsed
- 2 carrots, diced (160 g / 5½ oz)
- 1 potato, diced (150 g / 5½ oz)
- 1 chopped onion (150 g / 5½ oz)
- 2 cloves garlic, minced (6 g)
- 1 bay leaf (0.2 g)
- 1½ liters (6¼ cups) water
- 3 tbsp olive oil (30 g / 1 oz)
- fresh cilantro, chopped, to taste (10 g)
- salt, to taste
Method
- In a pot, sauté the onion and garlic in the olive oil until soft.
- Add the rinsed lentils and the diced carrots and potato.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Thermomix® & Co.”. The English edition is coming soon.
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