Vegetable Soup with Kale and Lentils
Submitted by taylork on Wed, 01/01/2014 - 13:18
Serving Size:1 1/2 cups
Cost Per Serving:$.89
- 2 tablespoons vegetable oil
- 1 medium onion, chopped (about 1 cup)
- 1 medium carrot, sliced 1/8 inch thick
- 2 teaspoons garlic, peeled and minced (3-4 cloves), or 1/2 teaspoon garlic powder
- 4 cups water
- 1 cup dry yellow or brown lentils
- 1 can (14.5 ounces) reduced sodium chicken broth
- 1 tablespoon dried basil or Italian seasoning
- 1 can (14.5 ounces) no sodium added diced tomatoes or 2 chopped tomatoes
- 1 bunch kale (about 7 ounces)
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- Heat oil in a large pot over medium heat.
- Add onions, carrots, and garlic. Cook 5 minutes.
- Add water to veggies in pot. Heat to boiling.
- Rinse lentils in colander with water. Add lentils to pot and simmer for 20 minutes. Do not drain.
- Add chicken broth, dried basil or Italian seasoning, and tomatoes. Cover and cook for 5-10 minutes.
- Rinse kale leaves, cut out the main stems and discard. Cut leaves into 1-inch pieces.
- Stir kale, salt, and pepper into lentil mixture. Return to boiling. Reduce heat, cover, and simmer for 3 minutes.
- Skip soaking the lentils first for this recipe. It is not needed.
- Use kitchen scissors instead of a knife to cut the kale.
- Make kale chips from extra leaves. Drizzle a little oil on clean, dry leaves. Spread leaves on a cookie sheet. Bake 12-20 minutes at 350 degrees F. Leaves should be thin and crackly but not brown. Remove from oven and sprinkle with salt.
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