EL PROFESSORSoups · Free
Lentil, chard and lemon soup
A bright Lebanese soup with brown lentils, greens and garlic.
- Preparation
- 20 min
- Cooking
- 40 min
- Resting / soaking / chilling
- 0 min
Contains / may contain: —
Check every ingredient label and cross-contact risks; this is not an allergen-free guarantee.
Original editorial recipe. Kitchen testing has not yet been documented; times and yields are estimates.
Only portion size and nutrition per serving change; the ingredient quantities and method stay fixed for the original batch.
Ingredients
Method
Kitchen notes
- Add lemon after the lentils soften for a fresher finish.
- Cut potatoes into 1.5 cm cubes so they cook evenly with the chard stems.
Storage
Refrigerate in shallow covered containers within 2 hours, or 1 hour above 32°C. Keep at 4°C or below for up to 3 days; reheat cooked leftovers to 74°C.
Nutrition & yield
Reference values for the written quantities. Results vary with products, preparation and any oil or marinade that is discarded.
Weigh the finished food without its container to calculate portion weight and values per 100 g. Weight does not correct for nutrient losses during cooking.
| Nutrient | Whole batch | Per serving | Per 100 g |
|---|---|---|---|
| Energykcal | 1,268 | 317 | — |
| Proteing | 62.2 | 15.6 | — |
| Carbohydrateg | 200.1 | 50 | — |
| Fatg | 30.4 | 7.6 | — |
| Saturated fatg | 4.3 | 1.1 | — |
| Fibreg | 34.1 | 8.5 | — |
| Total sugarsg | 15.5 | 3.9 | — |
| Sodiummg | 3,066 | 767 | — |
Minerals & vitamins
The vitamins and minerals below estimate the ingredients before cooking losses.
| Nutrient | Whole batch | Per serving | Per 100 g |
|---|---|---|---|
| Potassiummg | 3,916 | 979 | — |
| Calciummg | 359 | 90 | — |
| Ironmg | 21.4 | 5.4 | — |
| Magnesiummg | 430 | 108 | — |
| Phosphorusmg | 904 | 226 | — |
| Zincmg | 9 | 2.2 | — |
| Seleniumµg | 6.4 | 1.6 | — |
| Vitamin A (RAE)µg | 989.4 | 247.4 | — |
| Vitamin Cmg | 188.7 | 47.2 | — |
| Vitamin Dµg | 0 | 0 | — |
| Vitamin Emg | 11.2 | 2.8 | — |
| Vitamin Kµg | 2,583.9 | 646 | — |
| Total folateµg | 1,081.6 | 270.4 | — |
| Vitamin B12µg | 0 | 0 | — |
“Not available” means an ingredient lacks complete data; it does not mean zero.
How are these values calculated?
Reference ingredient values are multiplied by their weights, summed, then divided by the serving count. These are ingredient-composition estimates, not laboratory analysis of the dish. Cooking losses and vitamin/mineral retention have not been measured. Ingredient weight may include preparation liquids and is not finished yield.
Sources: USDA FoodData Central and reference product labels where needed. Brands differ.
A reference model; use your product label and measured finished yield for closer estimates.
Calculation assumptions & ingredient references
Reference details in English
- Generic dry lentils reference; cultivar varies.
- Raw potato with skin reference; peeling affects fiber and micronutrients.
- garlic cloves, crushed: 4 piece × 3 g/piece.
- olive oil: 30 ml × 0.9 g/ml.
- lemon juice: 60 ml × 1.03 g/ml.
- Tap-water mineral content is a reference only; local water varies.
- water: 1400 ml × 1 g/ml.