1 tablespoon olive or vegetable oil
1 yellow onion (peeled and chopped)
2 cloves garlic (peeled and minced)
3 carrots (scrubbed and diced into 1/4 -inch pieces)
1 celery stalk (diced into 1/4-inch pieces)
1 sweet potato (scrubbed and diced into 1/4-inch pieces)
1 zucchini (diced into 1/4-inch pieces or 1 cup of frozen zucchini)
2 cups canned low-sodium, diced tomatoes (including liquid or fresh tomatoes)
1/2 cup lentils (brown or red)
8 cups water
1 cube low-sodium chicken bouillon
4 cups kale (washed and chopped into 1/4 -1/2 -inch pieces)
- Put a soup pot on the stove over medium-high heat. When the pot is hot, add the oil. Add onion and garlic and cook about 7 minutes until golden.
- Add carrots, celery, sweet potato, and zucchini and cook about 10 minutes until slightly tender.
- Add tomatoes, lentils, water, and chicken bouillon cube and bring to a boil over high heat. Turn the heat down to low, cover and cook 40 minutes.
- Add the kale and cook an additional 20 minutes. Add cilantro for garnish. Serve and enjoy!
NUTRITIONAL INFORMATION PER SERVING
Calories 150, Total Fat 3g, Carbohydrates 27g, Fiber 6g, Protein 6g, Sodium 150mg, Cholesterol 0mg.
SOURCE (OR ADAPTED FROM)
USDA Center for Nutrition Policy and Promotion
Recipe modified by CHOICES Nutrition Education Program, CTFB
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