Lentil and potato soup
You can make this soup with chicken or vegetable broth. Lentils are a true treasure trove of beneficial vitamins and minerals. Eating them does good for adults and children alike. Eating them regularly helps fend off many ailments and replenishes the body's energy reserves.
Cooking method
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Step 1:
Gather the ingredients. To make lentil and potato soup, you'll need: water; lentils (mine are red); potatoes; a carrot; ground black pepper; and salt.
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Step 2:
Rinse the lentils thoroughly until the water runs completely clear, then soak them in water for 2 hours. After soaking, rinse the lentils a few more times until the water runs clear.
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Step 3:
Transfer the lentils to the pot you'll cook the soup in. Cover with water. Set it over the heat and bring it to a boil. Cook for about 20 minutes over medium heat.
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Step 4:
Peel the potatoes and cut them into small cubes.
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Step 5:
Peel the carrot and grate it on the coarse side of a grater.
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Step 6:
Add the potatoes and carrot to the pot. Cook the soup for about 20 more minutes, until the vegetables are tender.
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Step 7:
Five minutes before the end of cooking, season the soup with salt and pepper. When it's done, take the pot off the heat, cover it, and let it stand for 10 minutes.
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Step 8:
Ladle the soup into bowls and serve. Enjoy!
- This plant has been used as food since ancient times. Lentils originate from western Asia and Southern Europe, and were first eaten in southeastern Asia. Over time their beneficial properties spread to the whole world. Lentil-based stews are mentioned more than once in Biblical accounts. In Rus, the first records of the crop date to the 14th century. At that time lentils were a staple on every household's table, and for many years Russia was the main producer of the legume. But demand for the crop fell as the potato spread. Lentils are rich in fatty acids, particularly Omega-3 and Omega-6. They're considered a good source of B, PP, C, and A vitamins. Thanks to their nutritional value, they can stand in for meat and bread. The tryptophan in lentils helps regulate the central nervous system: in the body it's converted into serotonin, which wards off depression, anxiety, and low mood.
Caloric content of the products possible in the composition of the dish
- Ripe potatoes - 80 kcal/100g
- Baked potatoes - 70 kcal/100g
- Mashed potatoes - 380 kcal/100g
- Boiled potatoes - 82 kcal/100g
- Potatoes in their skins - 74 kcal/100g
- Fried potatoes - 192 kcal/100g
- Carrots - 33 kcal/100g
- Dried carrots - 275 kcal/100g
- Boiled carrots - 25 kcal/100g
- Ground black pepper - 255 kcal/100g
- Dried, uncooked lentils - 340 kcal/100g
- Dried boiled lentils - 106 kcal/100g
- Lentils - 340 kcal/100g
- Salt - 0 kcal/100g
- Water - 0 kcal/100g
