Vegetable chowder with red lentils (Povrtna corba sa crvenim socivom)

For hypothyroidism.

Warm and nutritious broth rich in fiber, vegetable proteins, vitamins and minerals. Red lentils cook quickly and give the broth a pleasant thickness, making it an excellent choice as a light appetizer with the main meal.

Tags: for hypothyroidism, gluten-free, high-protein broth, high-fiber, plant-based protein, light appetizer.

Preparation time: 25 minutes.

Cooking time: 35 minutes.

Total time: 1 hour.

Difficulty level: easy to medium.

Ingredients (4 servings): 2 carrots, 1 small celery root, 1 small parsnip root, 1 small onion, 80 g of red lentils, 1 tablespoon of olive oil, 1.2 L of water, 2 tablespoons of fresh parsley leaves (finely chopped), a pinch of salt, a pinch of pepper.

Preparation:

1. Prepare lentils - steps 1 and 2 in the recipe How to cook red lentils?

2. Clean and finely chop the carrot, celery, parsnip and onion.

3. Heat the olive oil in a pan at a medium temperature (4 out of 6) and briefly fry the onion for 2 to 3 minutes.

4. Add carrot, celery and parsnip and mix.

5. Add red lentils and pour water.

6. Cook for 20 to 30 minutes until the vegetables and lentils are completely soft.

7. Towards the end, add salt and pepper and add parsley and mix.

Tips:

1. Cut the vegetables into smaller cubes so that they cook faster and release more flavor.
2. Add parsley towards the end of cooking or after removing from the stove to preserve more vitamins and freshness.
3. If you want more protein and more satiety, you can serve the chowder with boiled egg, roasted chicken or lean turkey.
4. For people with hypothyroidism, it is important that iodine intake is moderate. Use a small amount of iodized salt, without overdoing it.
5. Add olive oil at the beginning or end of cooking. Adding it at the end gives it a fuller flavor.
6. If you are taking hypothyroid therapy, the medicine is usually taken separately from high-fiber meals. Follow the doctor's recommendations about the time of taking the therapy.
7. For a creamier texture, you can chop part of the broth with a stick mixer, and leave the rest with pieces of vegetables.
8. The broth can be prepared in advance and stored in the refrigerator for up to 3 days, and the flavors are often even better the next day.
9. A slice of integral bread or gluten-free bread goes well with this soup, depending on individual needs and dietary recommendations.

Nutritional values ​​per 1 portion:

• Calories: ~120 kcal
• Proteins: ~6 g
• Carbohydrates: ~18 g
• Sugars: ~4 g
• Fats: ~3 g
• Saturated fat: ~0.4 g
• Fiber: ~5 g
• Sodium: ~180 mg
• Cholesterol: ~0 mg

Health benefits

1. Red lentils provide vegetable protein and iron.
2. Vegetables contribute to the intake of fiber and antioxidants.
3. It is gluten-free and easily fits into a balanced nutrition.
4. It is light on the stomach and goes well with meat and vegetable dishes.

Za hipotireozu.

Topla i hranljiva čorba bogata vlaknima, biljnim proteinima, vitaminima i mineralima. Crveno sočivo se brzo kuva i daje čorbi prijatnu gustinu, pa je odličan izbor kao lagano predjelo uz glavni obrok.

Oznake: za hipotireozu, bez glutena, visokoproteinska čorba, bogato vlaknima, biljni proteini, lagano predjelo.

Vreme pripreme: 25 minuta.

Vreme kuvanja: 35 minuta.

Ukupno vreme: 1 sat.

Nivo težine: lako do srednje

Sastojci (4 porcije): 2 šargarepe, 1 manji koren celera, 1 manji paškanat, 1 manji crni luk, 80 g crvenog sočiva, 1 kašika maslinovog ulja, 1,2 L vode, 2 kašike svežeg lista peršuna (sitno seckanog), prstohvat soli, prstohvat bibera.

Priprema:

1. Pripremiti socivo - koraci 1. i 2. u receptu Kako skuvati crveno socivo?

2. Šargarepu, celer, paškanat i crni luk očistite i sitno iseckajte.

3. U šerpi zagrejte maslinovo ulje na srednjoj temperaturi (4 od 6) i kratko propržite crni luk 2 do 3 minuta.

4. Dodajte šargarepu, celer i paškanat pa promešajte.

5. Dodajte crveno sočivo i nalijte vodom.

6. Kuvajte 20 do 30 minuta dok povrće i sočivo potpuno ne omekšaju.

7. Pred kraj posolite i pobiberite i dodajte peršun i promešajte.

Saveti:

1. Povrće isecite na sitnije kockice kako bi se brže skuvalo i pustilo više ukusa.
2. Dodajte peršun pred kraj kuvanja ili nakon skidanja sa šporeta kako bi se sačuvalo više vitamina i svežine.
3. Ako želite više proteina i veću sitost, čorbu možete poslužiti uz kuvano jaje, pecenu piletinu ili nemasnu curetinu.
4. Za osobe sa hipotireozom važno je da unos joda bude umeren. Koristite malu količinu jodirane soli, bez preterivanja.
5. Maslinovo ulje dodajte na početku ili na kraju kuvanja. Dodavanje na kraju daje puniji ukus.
6. Ako koristite terapiju za hipotireozu, lek se obično uzima odvojeno od obroka bogatih vlaknima. Pridržavajte se preporuka lekara o vremenu uzimanja terapije.
7. Za kremastiju teksturu možete štapnim mikserom usitniti deo čorbe, a ostatak ostaviti sa komadićima povrća.
8. Čorba se može pripremiti unapred i čuvati u frižideru do 3 dana, a ukusi često budu još bolji narednog dana.
9. Uz ovu čorbu dobro se slaže kriška integralnog hleba ili bezglutenskog hleba, u zavisnosti od individualnih potreba i preporuka ishrane.

Nutritivne vrednosti po 1 porciji:

• Kalorije: ~120 kcal
• Proteini: ~6 g
• Ugljeni hidrati: ~18 g
• Šećeri: ~4 g
• Masti: ~3 g
• Zasićene masti: ~0,4 g
• Vlakna: ~5 g
• Natrijum: ~180 mg
• Holesterol: ~0 mg

Zdravstvene prednosti

1. Crveno sočivo obezbeđuje biljne proteine i gvožđe.
2. Povrće doprinosi unosu vlakana i antioksidanasa.
3. Bez glutena je i lako se uklapa u balans ishranu.
4. Lagana je za stomak i dobro se slaže uz jela od mesa i povrća.