red lentil soup
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Red Lentil Soup with Greens

Serves 4 people as a light meal, 6 as a soup course.
Prep Time5 mins
Cook Time40 mins
Total Time45 mins
Course: Soup
Cuisine: Mediterranean
Diet: Vegan
Servings: 4 people
Calories: 304kcal

Ingredients

  • 3 tablespoons olive oil
  • 1 large onion chopped
  • 2 garlic cloves minced
  • 1 tablespoon tomato paste
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon cayenne pepper
  • 4 cups vegetable broth
  • 1 cup red lentils sorted and rinsed
  • 2 carrot diced
  • 4 cups fresh kale loosely packed and torn into bite sized pieces, or 5-8 ounces of frozen
  • 1/2 lemon juiced
  • 3 tablespoons fresh cilantro chopped

Instructions

  • Heat oil in 4-6 quart pot. Add onion and garlic and cook over medium heat until softened.
  • Stir in tomato paste, cumin, salt, black pepper and cayenne, and sauté for a couple more minutes.
  • Add vegetable broth, 1 cup of water, carrots and kale. Bring to a simmer, then simmer on low for 30 minutes partially covered. Lentils should start to break down.
  • Add salt and pepper if needed. Then add lemon juice and cilantro. Serve immediately.

Notes

Parsley would be a good substitute for the cilantro. Use white or purple carrots for more color contrast.
Note: the nutritional information provided is created using an online calculator. It is only meant to be a rough guideline. For best results, calculate the nutritional information yourself with the exact ingredients and amounts that you use.
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Nutrition

Calories: 304kcal | Carbohydrates: 38g | Protein: 13g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 695mg | Potassium: 407mg | Fiber: 9g | Sugar: 7g