Lentil Minestrone Soup
Prep time: 80 minutes
- 1 Tablespoon olive or vegetable oil
- 1 yellow onion (peeled and chopped)
- 2 cloves garlic (peeled and minced)
- 3 carrots (scrubbed and diced into ¼ inch pieces)
- 1 celery stalk (diced into ¼ inch pieces)
- 1 sweet potato (scrubbed and diced into ¼ inch pieces)
- 1 zucchini (diced into ¼ inch pieces or 1 cup of frozen zucchini)
- 2 cups canned low-sodium, diced tomatoes (including liquid or use fresh tomatoes)
- ½ cup lentils (brown or red)
- 8 cups water
- 1 cube low-sodium chicken (or vegetable) bouillon
- 4 cups kale (washed and chopped into ¼ to ½ inch pieces)
- 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.
- Add carrots, celery, sweet potato, and zucchini and cook about 10 minutes until slightly tender.
- Add tomatoes, lentils, water, and chicken (or vegetable) bouillon cube and bring to boil over high heat. Turn the heat down to low, cover and cook 40 minutes.
- Add the kale and cook an additional 20 minutes. Serve right away or cover and refrigerate for up to 3 days.
Add any non-starchy vegetables of choice (spinach, yellow squash, bell peppers) to boost the nutrient content!
Per serving: 167 calories; 8 g protein; 29 g carbohydrates; 0 mg cholesterol; 82 mg sodium
Recipe source: https://www.choosemyplate.gov/