Kale and Lentil Soup

Kale and Lentil Soup

Prep Time:
30 minutes

Cook Time:
50 minutes

Servings:
6

Total Cost:
$11.67

Ingredients

  • 2 tablespoons olive oil

  • 1 onion, medium dice

  • 1 carrot, peeled, medium dice

  • 3-4 garlic cloves, minced

  • 7 cups vegetable broth, divided*

  • 1 cup dry lentils

  • 1 tablespoon dried basil or Italian seasoning

  • 1 can (15 oz.) diced tomatoes, no salt added

  • 1 bunch kale (about 7 oz), stems removed and cut or torn into 1" pieces

  • Salt and pepper to taste

Directions

  1. Heat oil in a large pot over medium heat.

  2. Add onions, carrots, and garlic. Cook 5 minutes, until onions are translucent.

  3. In the same pot, add 5* cups of the broth. Cover and heat until it comes to a boil.

  4. Rinse lentils in colander with water. Add lentils and the remaining 2 cups of broth, simmer for 20 minutes. Do not drain.

  5. Add dried basil (or Italian seasoning) and diced tomatoes. Cover and cook for another 5-10 minutes.

  6. Stir kale, salt and pepper into lentil mixture and bring it back to a boil. Reduce the heat, cover and simmer for 3 more minutes.

  7. Once lentils are cooked and tender, serve and enjoy!

Tools Needed

  • Knife

  • Cutting board

  • Measuring spoons

  • Measuring cups

  • Large spoon

  • Can opener

  • Colander

  • Peeler

Allergens

  • No common allergies

Tasks for Kids

Grades K-3

  • Tear kale off stems and into small pieces

  • Rinse lentils in collander

Grades 4-8

  • Cut vegetables

  • Measure ingredients

Nutrition Information per serving:

Calories 320, Total Fat 6.3g, Saturated Fat 1.1g, Total trans fatty acids ~0.0g, Cholesterol 0mg, Sodium 473.8mg, Total Carbohydrate 57.7g, Dietary Fiber 12g, Sugars 11.8g, Protein 15.2g, Calcium 84.6mg, Iron 4.1mg, Potassium 943.1mg, Vitamin D 0IU

Download Recipe Here

Kale and Lentil Soup.pdf