Lentil and Kale Power Soup

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.

Serves 6.

  • 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.

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Nutrition Information

Lentil and Kale Power Soup

Servings per Recipe: 6

Amount per Serving

Calories:  341

Calories from Fat:  86

Total Fat:  10g

Saturated Fat:  2g

Cholesterol:  0mg

Sodium:  1182mg

Carbohydrates:  46g

Dietary Fiber:  18g

Protein:  20g

Sugars:  5g

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