Lentil Minestrone
This soup starts with plenty of vegetables - carrots, celery, sweet potato, zucchini, and tomatoes and hearty lentils simmered to make a rich and tasty meal for a hungry family.
contains meat
Ingredients
US
Metric
- 15 ml olive or vegetable oil
- 1 yellow onion (peeled and chopped)
- 2 cloves garlic (peeled and minced)
- 3 carrots (scrubbed and diced into 1/4-inch pieces)
- 1 celery stalk (diced into 1/4-inch pieces)
- 1 sweet potato (scrubbed and diced into 1/4-inch pieces)
- 1 zucchini (diced into 1/4-inch pieces or 1 cup of frozen zucchini)
- 470 ml canned low-sodium (including liquid or fresh tomatoes; diced tomatoes)
- 120 ml lentils (brown or red)
- 1890 ml water
- 1 cube low-sodium chicken bouillon
- 950 ml kale (washed and chopped into 1/4-1/2-inch pieces)
Steps
- Put a soup pot on the stove over medium-high heat. When the pot is hot, add the oil. Add onion and garlic and cook about 7 minutes until golden.
- Add carrots, celery, sweet potato, and zucchini and cook about 10 minutes until slightly tender.
- Add tomatoes, lentils, water, and chicken bouillon cube and bring to a boil over high heat. Turn the heat down to low, cover and cook 40 minutes.
- Add the kale and cook an additional 20 minutes. Serve right away or cover and refrigerate for up to 3 days.
Nutrition (per serving)
| Calories | 167 |
|---|---|
| Protein | 8.0 g |
| Fat | 3.0 g |
| Carbs | 29.0 g |
| Fiber | 8.0 g |
| Sodium | 82 mg |
Source
USDA MyPlate Kitchen — Public domain (U.S. government work)