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Vegetable Soup with Kale and Lentils

Serves

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6

Cost/Serving

Cost Per Serving Icon

$0.89

Serving Size: 1 1/2 cups

Ingredients

  • 2 tablespoons oil (canola or vegetable)
  • 1 medium onion, chopped (about 1 cup)
  • 1 medium carrot (sliced 1/8 inch thick)
  • 2 teaspoons garlic (peeled and minced; 3-4 cloves) or 1/2 teaspoon garlic powder
  • 4 cups water
  • 1 cup dry yellow or brown lentils
  • 1 can (14.5 ounces) low sodium chicken broth
  • 1 tablespoon dried basil or Italian seasoning
  • 1 can (14.5 ounces) no sodium added diced tomatoes or 2 chopped tomatoes
  • 1 bunch kale (about 7 ounces)
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper

Instructions

  1. Heat oil in a large pot over medium heat.
  2. Add onions, carrots, and garlic. Cook 5 minutes.
  3. Add water to veggies in pot. Heat to boiling.
  4. Rinse lentils in colander with water. Add lentils to pot and simmer for 20 minutes. Do not drain.
  5. Add chicken broth, dried basil or Italian seasoning, and tomatoes. Cover and cook for 5-10 minutes.
  6. Rinse kale leaves, cut out the main stems and discard. Cut leaves into 1" pieces.
  7. Stir kale, salt, and pepper into lentil mixture. Return to boiling. Reduce heat, cover, and simmer for 3 minutes.

Tips

Use kitchen scissors instead of a knife to cut the kale.

Make kale chips from extra leaves. Drizzle a little oil on clean, dry leaves. Spread leaves on a cookie sheet. Bake 12-20 minutes at 350°F. Leaves should be thin and crackly but not brown. Remove from oven and sprinkle with salt.

Print Recipe

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Nutrition Facts

6 Servings Per Container
Serving Size: 1 1/2 cups
Amount Per Serving

Calories 210

 
% Daily Value*
Total Fat 6g
8%
Saturated Fat .5g
3%
Trans Fat 0g
 
Cholesterol 0mg
0%
Sodium 170mg
7%
Total Carbohydrates 31g
11%
Dietary Fiber 7g
25%
Total Sugars 5g
 
Includes 0g Added Sugars
0%
Protein 11g
 
Vitamin D 0mcg
0%
Clacium 94mg
8%
Iron 3mg
15%
Potassium 660mg
15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

NA* - We are currently in the process of integrating the new FDA Nutrition Standards. Added Sugar information is not currently available for the recipe. We will be updating the information shortly.