Kale and Lentil soup, low fat & low salt
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 12
Ingredients
2 cup lentil,dry, uncooked (by ANTIOCHIA) 1 small Onions, raw 1 cup, diced Celery, raw 1 cup, chopped Carrots, raw 1 clove Garlic .5 tsp Pepper, black 1 tbsp Curry powder .75 tsp Cinnamon, ground 8 cup (8 fl oz) Water, tap 2 cup, chopped Kale
In a 4 qt (or larger) non-stick pot, saute chopped onion, celery and carrots in a spritz of cooking spray on medium high until softened, adding a splash of water if veggies begin to stick. Moving veggies to the sides of the pan, cook the spices in another spritz of cooking spray until fragrant, approx 1 min. Mix veggies into the spices, and add lentils, water and salt if using. Turn heat to high and bring to a boil, then turn heat to medium low or low to maintain a constant simmer for 30 mins. Stir occasionally, adding additional water if mixture appears dry (I added 3-4 cups of additional water during cooking). Add chopped kale and cook an additional 5 minutes until wilted. I added 1 c. sliced mushrooms. If you like mushrooms, I recommend it. Makes 12 generous 1-cup servings
Serving Size: makes 12 1-cup servings
Number of Servings: 12
Recipe submitted by SparkPeople user MARJIMAC63.
Serving Size: makes 12 1-cup servings
Number of Servings: 12
Recipe submitted by SparkPeople user MARJIMAC63.
Nutritional Info Amount Per Serving
- Calories: 116.9
- Total Fat: 0.2 g
- Cholesterol: 0.0 mg
- Sodium: 34.8 mg
- Total Carbs: 21.7 g
- Dietary Fiber: 7.3 g
- Protein: 8.1 g
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