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Lentil Minestrone

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.

  • 1 hour 20 minutes
  • 6 Servings
  • $3.00 - $5.99

Ingredients

  • 1 tablespoon olive or vegetable oil
  • 1 yellow onion
  • 2 cloves garlic
  • 3 carrots
  • 1 celery stalk
  • 1 sweet potato
  • 1 zucchini
  • 2 cups canned low-sodium, diced tomatoes
  • 1/2 cup lentils
  • 8 cups water
  • 1 cube low-sodium chicken bouillon
  • 4 cups kale

Steps

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.

Ingredients

Serving Size: 2 cup

NutrientsAmount
Total Calories167
Total Fat3 g
Saturated Fat0 g
Monounsaturated Fat2 g
Polyunsaturated Fat1 g
Linoleic Acid0 g
α-Linolenic Acid0.1 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates29 g
Dietary Fiber8 g
Total Sugars3 g
Added Sugars included0 g
Protein8 g
Minerals
Calcium144 mg
Potassium896 mg
Sodium82 mg
Copper988 mcg
Iron4 mg
Magnesium69 mg
Phosphorus186 mg
Selenium2 mcg
Zinc1 mg
Vitamins
Vitamin A714 mcg RAE
Vitamin B60.5 mg
Vitamin B120 mcg
Vitamin C76 mg
Vitamin D0 mcg
Vitamin E2 mg
Vitamin K327 mcg
Folate123 mcg DFE
Thiamin0.2 mg
Riboflavin0.2 mg
Niacin2 mg
Choline33 mg

Source:

  • USDA Nutrition Policy and Promotion