This recipe comes to us from Norma of the Meatless Monday community in Honduras.
Lentils are loaded with fiber, folate, iron, protein, and other vitamins. Boost its iron fortifying properties by pairing it with a food containing vitamin C (kale and lime).
This inexpensive and really easy to make soup is an amazing iron-rich, protein-rich, fiber-rich dish. It uses plenty of spices to perk it up. It’s warming, flavorsome and so tasty.
- 6 cups vegetable broth
- 1 1/2 cups green lentils (rinsed)
- 3 tablespoons olive oil
- 1 medium potato, cut into small cubes
- 1 cup shredded carrot
- 1 cup chopped onion
- 4 cloves garlic, minced
- 2 tomatoes, diced
- 2 bay leaves
- 2 tsp. curry powder
- 2 tsp. ground cumin
- 1 tsp. of cayenne
- salt and ground black pepper to taste
- 1 bunch kale, stems and center ribs discarded and leaves sliced thin (about 2 cups)
- juice of 1 lime
- 1 tbsp. fresh cilantro (optional)
Heat olive oil in a large pot over medium heat.
Sauté the shredded carrot, chopped onion, minced garlic, lentils and curry powder in the hot oil until softened (about 5 minutes).
Pour in the broth and rest of ingredients.
Bring to a boil, then reduce the heat to low and simmer for 45 minutes to 1 hour, or until the lentils, carrots and potatoes are soft.
Remove bay leaves.
For a creamier texture, purée half of the soup in a blender or food processor and add it back to the pot.
Simmer, uncovered, for 3 more minutes.
Taste and season with more salt or pepper as needed, then stir in the lime juice.
Remove from the heat and garnish with cilantro if using.
*Refrigerate leftovers in an airtight container for up to 3 days, or freeze for up to a month.
*Enjoy with rice, quinoa or crusty bread for a simple hearty meal. Or add 2 inch tofu cubes for additional protein.
Lentil and Kale Power Soup
Servings per Recipe: 6Amount per Serving
Calories from Fat: 86
Total Fat: 10g
Saturated Fat: 2g
Dietary Fiber: 18g
The U.S. Food and Drug Administration (FDA) recommends 2000 calories a day as a reasonable average guideline for most American adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.