Hearty Red Lentil, Tomato, and Kale Soup Recipe

Looking for an easy Hearty Red Lentil, Tomato, and Kale soup recipe? Learn how to make Hearty Red Lentil, Tomato, and Kale soup using healthy ingredients.


Submitted by kramstad

Makes 8 servings



Great any day! You can add 1 -3 teaspoons curry powder when you add the garlic, stir to cook a bit before adding liquid This soup can easily be made vegetarian by using water or veg stock instead of chicken stock. This soup can easily be made more "meaty" by adding ham and/or smoked ham hocks to the simmering broth (but the nutritional analysis will change)

Recipe Ingredients for Hearty Red Lentil, Tomato, and Kale soup

1 T oil
1 onion, diced
2 cloves garlic, chopped
2 carrots, diced
1 cup celery, diced
4 cups tomatoes, diced
4 cups low sodium chicken broth
1 cup water
1 1/2 cup red lentils, rinsed
3 cups kale, chopped roughly

Recipe Directions for Hearty Red Lentil, Tomato, and Kale soup

  1. Heat oil in pot

  2. Add onions, saute 2-3 minutes

  3. Add celery and carrot, cook until softened

  4. Add garlic, stir and cook one minute

  5. Add tomatoes, broth, and water; bring to boil

  6. Reduce heat, stir in lentils to separate

  7. Simmer until lentils are soft (20 minutes?)

  8. Add kale for last 10 minutes of simmering

  9. Adjust salt and pepper to your taste

Categories

Beans, Soup, Simmer

Nutrition Facts
Serving Size 331.7g
Amount Per Serving
Calories
191
Calories from Fat
22
% Daily Value*
Total Fat
2.5g
4%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
76mg
3%
Potassium
744mg
21%
Total Carbohydrates
31.0g
10%
Dietary Fiber
13.3g
53%
Sugars
4.3g
Protein
12.2g
Vitamin A 142% Vitamin C 73%
Calcium 8% Iron 20%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sodium
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in phosphorus
  • High in potassium
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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