Lentil Soup

Lentil Soup

Yields6 Servings
Ingredients
 ¼ cup olive oil
 1 medium onion, chopped
 2 carrots, peeled and chopped
 4 garlic cloves, minced
 2 tsp ground cumin
 2 tsp curry powder
 ½ tsp dried thyme
 ½ tsp salt
 ¼ tsp red pepper flakes
 ¼ tsp ground black pepper
 28 oz can of diced tomatoes with their juices
 1 cup brown or green lentils, rinsed
 4 cups vegetable broth
 2 cups water
 1 cup chopped kale (ribs removed)
 2 tbsp lemon juice
Method
1

Warm oil in large pot over medium heat.

2

Add onion and carrot, cook, stirring often until onion is softened, about 5 minutes,

3

Add garlic, cumin, curry powder, thyme, red pepper flakes, salt and pepper. Cook, stirring constantly until fragrant, about 30 seconds.

4

Add canned tomatoes, lentils, broth and water. Bring to a boil, partially cover with lid and reduce to a simmer. Cook 20-30 minutes until lentils are tender.

5

If available, partially blend soup with an immersion blender.

6

Add chopped kale, cook for 5 more minutes until the greens are softened.

7

Turn off heat, stir in lemon juice. Serve hot.

Nutrition Facts

Serving Size 1/6 of pot

Servings 6


Amount Per Serving
Calories 282
% Daily Value *
Total Fat 10g16%
Saturated Fat 1.4g7%
Trans Fat 0g
Cholesterol 0mg
Sodium 464.6mg20%
Potassium 850mg25%
Total Carbohydrate 36.5g13%
Dietary Fiber 13.9g56%
Sugars 10g
Protein 11.4g23%

Calcium 10%
Iron 27%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

 

Ingredients

 ¼ cup olive oil
 1 medium onion, chopped
 2 carrots, peeled and chopped
 4 garlic cloves, minced
 2 tsp ground cumin
 2 tsp curry powder
 ½ tsp dried thyme
 ½ tsp salt
 ¼ tsp red pepper flakes
 ¼ tsp ground black pepper
 28 oz can of diced tomatoes with their juices
 1 cup brown or green lentils, rinsed
 4 cups vegetable broth
 2 cups water
 1 cup chopped kale (ribs removed)
 2 tbsp lemon juice

Directions

1

Warm oil in large pot over medium heat.

2

Add onion and carrot, cook, stirring often until onion is softened, about 5 minutes,

3

Add garlic, cumin, curry powder, thyme, red pepper flakes, salt and pepper. Cook, stirring constantly until fragrant, about 30 seconds.

4

Add canned tomatoes, lentils, broth and water. Bring to a boil, partially cover with lid and reduce to a simmer. Cook 20-30 minutes until lentils are tender.

5

If available, partially blend soup with an immersion blender.

6

Add chopped kale, cook for 5 more minutes until the greens are softened.

7

Turn off heat, stir in lemon juice. Serve hot.

Lentil Soup