Image titled: VegetableLentilSoup-8
  • Prep Time:

  • Cook Time: 1 hour 20 minutes

  • Serving Size:

  • Serves: 6 Servings

Ingredients

1 tablespoon 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)
2 cups canned low-sodium
diced tomatoes (including liquid or fresh tomatoes)
1/2 cup lentils (brown or red)
8 cups water
1 cube low-sodium chicken bouillon
4 cups 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 Facts

Nutrients Amount
Total Calories 167
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 82 mg
Carbohydrates 29 g
Dietary Fiber 8 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 8 g
Vitamin D 0 mcg
Calcium 144 mg
Iron 4 mg
Potassium 896 mg

USDA Nutrition Policy and Promotion

U.S. Department of Agriculture. MyPlate Kitchen Website. Lentil Minestrone. Recipe source: USDA Nutrition Policy and Promotion. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.