Lentil Minestrone
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Serves6 (1 1/2 cups each)
SWAP ScoreWhat's this?
Ingredients
- 1 tablespoon canola oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 3 carrots, diced
- 1 stalk celery, diced
- 1 sweet potato, peeled, diced
- 1 zucchini, diced
- 1 14.5-ounce can diced tomatoes, low sodium (substitute with 2 cups fresh diced tomatoes)
- 1/2 cup lentils, brown or red, dry
- 8 cups water
- 1 cube chicken bouillon, low sodium
- 4 cups kale, washed, stems removed, chopped into 1/4-1/2-inch pieces
Directions
- Heat oil in a soup pot on the stove over medium-high heat. 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 bouillon cube and bring to a boil over high heat.
- Turn the heat down to low, cover and cook 40 minutes.
- Add the kale and cook an additional 20 minutes.
Recipe Tips
Keeps in the refrigerator up to 3 days, or freeze and keep for up to 1 month.
Nutrition Facts
Lentil Minestrone
Amount Per Serving (1 1/2 cups eachg)
Calories 118
Calories from Fat 27
% Daily Value*
Total Fat 3g
5%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 133mg
6%
Potassium 680mg
19%
Total Carbohydrates 20g
7%
Dietary Fiber 6g
24%
Sugars 7g
Protein 5g
10%
Vitamin A
402%
Vitamin C
92%
Vitamin D0%
Calcium
10%
Iron
12%
* Percent Daily Values are based on a 2000 calorie diet.
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