Kale, lentil and seitan soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
1 tbsp olive oil1 cup fresh copped onion1 cup chopped carrots2 medium cloves of garlic, minced6 cups fat free, reduced sodium chicken broth (or veggie broth)2 cups water1 tbsp fresh basil, snipped1 tsp dried basil, crushed4 cup kale, chopped (about 8 ounces)1/2 tsp salt1/8 tsp black pepper8 oz traditionally seasoned seitan (westsoy) cut into small cubes1 medium tomato, seeded and chopped1/2 cup beans, lentils, mature, cooked, rinsed and drained
1. In a large saucepan, heat olive oil over medium-low heat. Add onion, carrots and garlic. Cook, covered, for 5 to 7 minutes or until the vegetables are nearly tender. Stir occassionally.
2. Add broth and water, then ad dried basil to begetable mixture.
3. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes. Stir in kale, salt and pepper. Return to boiling; reduce heat. Simmer covered for 10 minutes.
4. Stir in seitan, tomatoe, lentils and fresh basil. Simmer, covered, for 5 to 10 minutes more or until kale and lentils are tender.
Number of Servings: 1
Recipe submitted by SparkPeople user BEPHOEBE.
2. Add broth and water, then ad dried basil to begetable mixture.
3. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes. Stir in kale, salt and pepper. Return to boiling; reduce heat. Simmer covered for 10 minutes.
4. Stir in seitan, tomatoe, lentils and fresh basil. Simmer, covered, for 5 to 10 minutes more or until kale and lentils are tender.
Number of Servings: 1
Recipe submitted by SparkPeople user BEPHOEBE.
Nutritional Info Amount Per Serving
- Calories: 681.1
- Total Fat: 18.0 g
- Cholesterol: 30.0 mg
- Sodium: 7,539.6 mg
- Total Carbs: 92.7 g
- Dietary Fiber: 27.5 g
- Protein: 47.5 g
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