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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 177.5
  • Total Fat: 4.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 739.6 mg
  • Total Carbs: 27.9 g
  • Dietary Fiber: 8.9 g
  • Protein: 9.6 g

View full nutritional breakdown of Kale soup calories by ingredient
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Kale soup

Submitted by: KANTMAN


Number of Servings: 12

Ingredients

    3 tbsp olive oil
    1/2 medium yellow onion, chopped
    5 cloves garlic, rough chopped
    2 large bunches Kale (about 10 cups chopped)
    One jar crushed tomatoes (25 oz.)
    water (fill the jar from the tomatoes twice)
    4 cups cooked lentils
    1 12 oz. can of chickpeas
    1 tbsp each dried basil, parsley, oregano
    3 tsp salt
    1 tsp pepper

Directions

Serving size: 1.5 cups

in large pot:
heat oil over medium high heat
add onion and a pinch of the salt
once onions have browned on edges add garlic and kale
mix and cook for three minutes
add tomatoes and water
add chickpeas
add rest of salt and pepper and spices
bring to a boil let simmer for 5 minutes
add lentils (if you don't have cooked lentils add 1.5 cups dried lentils with chick peas and increase water to 4 fillings o0f the tomato jar)
simmer five more minutes

serve hot

Number of Servings: 12.6

Recipe submitted by SparkPeople user KANTMAN.






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