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Kale and Lentil Soup
Kale and Lentil Soup
Prep Time:
30 minutes
Cook Time:
50 minutes
Servings:
6
Total Cost:
$11.67
Ingredients
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
Directions
Heat oil in a large pot over medium heat.
Add onions, carrots, and garlic. Cook 5 minutes, until onions are translucent.
In the same pot, add 5* cups of the broth. Cover and heat until it comes to a boil.
Rinse lentils in colander with water. Add lentils and the remaining 2 cups of broth, simmer for 20 minutes. Do not drain.
Add dried basil (or Italian seasoning) and diced tomatoes. Cover and cook for another 5-10 minutes.
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.
Once lentils are cooked and tender, serve and enjoy!
Tools Needed
Tools Needed
Knife
Cutting board
Measuring spoons
Measuring cups
Large spoon
Can opener
Colander
Peeler
Allergens
Allergens
No common allergies
Tasks for Kids
Tasks for Kids
Grades K-3
Grades K-3
Tear kale off stems and into small pieces
Rinse lentils in collander
Grades 4-8
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
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