Greens and Lentil Soup
Kale is the featured green in this great soup recipe.
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This recipe is called Greens and Lentil Soup. In this case kale is our greens of choice. We love kale and we love lentils. So what could be better than combining them in a terrific recipe like greens and lentil soup? But more about kale...
Kale is a member of the cabbage family that has been cultivated for over 3,000
years. Kale’s leaves grow loosely, in contrast to the closely nestled
leaves of traditional cabbage. One of the best sources of vitamins K and
A, kale also supplies calcium, vitamin C and fiber. We love the texture it provides to any dish. Even if you sauté it as we often do, when it reduces it still maintains a body, a texture that makes it very enjoyable to eat.
Lentils are also one of our favorites. These little "lense shaped" legumes are a very rich source of nutrients as well. They are also very versatile and can be used in place of rice in many dishes and go well as an added fiber in any variety of soups.
We really like the combination of the two - kale and lentils - in this powerhouse recipe.
Why not enjoy some Greens and Lentil Soup this weekend?
Greens and Lentil Soup*
Ingredients
1 tsp. extra virgin olive oil
2 garlic cloves, minced
1 small onion, chopped
2 ribs celery, chopped
2 large carrots, chopped
1 tsp. dried oregano
Salt and freshly ground black pepper, to taste
1/2 cup dry red lentils, rinsed
1 1/2 cups water
1 1/2 cups reduced-sodium vegetable broth
2 cups kale, center ribs discarded and sliced thin
4 Tbsp. nonfat sour cream, for garnish (optional)
How we make it
In a medium pot, heat oil over medium heat. Cook garlic,
stirring until golden. Add onion, celery and carrots. Season
vegetables with oregano, salt, and pepper. Cook, stirring
until softened.
Add lentils, water and broth and simmer covered for 30 minutes.
Add kale and simmer uncovered until tender, 5 to 7 minutes.
Season with salt and pepper to taste. Garnish each with 1 Tbsp.
sour cream, if desired.
Makes 4 servings.
Per serving: 140 calories, 2 g total fat (0 g saturated fat),
24 g carbohydrate, 9 g protein, 6 g dietary fiber,
320 mg sodium.
* Adapted from a recipe contributed by the AICR (American Institute for Cancer Research)
or
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