Kale and Lentil soup, low fat & low salt

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Nutritional Info
  • Servings Per Recipe: 12
  • 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

View full nutritional breakdown of Kale and Lentil soup, low fat & low salt calories by ingredient
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Introduction

Lentils cook in 30 minutes, making this recipe a choice for weeknight dinner. People including salt in their diet add 2 tsp salt or to taste. Lentils cook in 30 minutes, making this recipe a choice for weeknight dinner. People including salt in their diet add 2 tsp salt or to taste.
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

Directions

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.

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