Go Back

Lentil Minestrone Soup

This soup starts with plenty of vegetables - carrots, celery, sweet potato, zucchini and tomatoes and hearty lentils simmered to make a rich and tasty meal for a hungry family.
Print Recipe Pin Recipe
Cook Time 1 hour 20 minutes
Servings: 6
Course: Soup
Ingredients Method Notes

Ingredients
  

  • 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 diced tomatoes, low-sodium (including liquid or fresh tomatoes)
  • 1/2 cup lentils brown or red (dry measure)
  • 8 cups water
  • 1 cube low-sodium chicken bouillon
  • 4 cups kale washed and chopped into 1/4-1/2-inch pieces

Method
 

  1. 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.
  2. Add carrots, celery, sweet potato, and zucchini and cook about 10 minutes until slightly tender.
  3. 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.
  4. Add the kale and cook an additional 20 minutes. Serve right away or cover and refrigerate for up to 3 days.

Notes

Nutrition Facts: Serves 6. Each serving: 167 calories, 4g fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 82mg sodium, 29g carbohydrate, 8g fiber, 3g sugars, 8g protein.  
Source: USDA Nutrition Policy and Promotion