غداءمتوسط

Lentil Minestrone

Name: Lentil Minestrone
Cook time: 80 min
Total time: 80 min
Yield: 6
Ingredients: 1 tablespoon olive or vegetable oil; 1 onion, chopped; 2 cloves garlic, minced; 3 carrots, diced into 1/4-inch pieces; 1 celery stalk, diced into 1/4-inch pieces; 1 sweet potato, peeled and diced into 1/4-inch pieces; 1 zucchini, diced into 1/4-inch pieces; 2 cups canned diced tomatoes, no salt added; 1/2 cup lentils; 8 cups water; 1 cube low-sodium chicken bouillon; 4 cups kale, chopped

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.

1 h 20 min6 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 2 cups

144

سعرات حرارية

بروتين

24g

كربوهيدرات

دهون

ألياف

سكر

73mg

صوديوم

دهون مشبعة 1 g · كوليسترول 0 mg

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المكونات

olive or vegetable oil
1 tablespoon
onion, chopped
1
garlic, minced
2 cloves
carrots, diced into 1/4-inch pieces
3
celery stalk, diced into 1/4-inch pieces
1
sweet potato, peeled and diced into 1/4-inch pieces
1
zucchini, diced into 1/4-inch pieces
1 · or 1 cup of frozen zucchini
canned diced tomatoes, no salt added
2 cups · or fresh tomatoes
lentils
1/2 cup · brown or red
water
8 cups
cube low-sodium chicken bouillon
1
kale, chopped
4 cups

التعليمات

1
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.
2
Add carrots, celery, sweet potato, and zucchini and cook about 10 minutes until slightly tender.
3
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.
4
Add the kale and cook an additional 20 minutes. Serve right away or cover and refrigerate for up to 3 days.

المصدر: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

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