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.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 2 cups
144
Calories
7g
Protein
24g
Carbs
3g
Fat
8g
Fiber
8g
Sugar
73mg
Sodium
Saturated Fat 1 g · Cholesterol 0 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
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
Instructions
- 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.
Source: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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