Lentil Minestrone Soup Recipe

lentil minestrone vegetable soup

Servings: 6

Serving Size: 2 cups

Cook Time: 1 hour 20 minutes

Lentil Minestrone Soup 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 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)

Lentil Minestrone Soup Directions

  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.

Nutrition facts per serving: 167 calories; 3g total fat; 0g saturated fat; 0g trans fat; 0mg cholesterol; 82mg sodium; 29g carbohydrate; 8g dietary fiber; 3g sugars; 8g protein; 144mg calcium; 4mg iron; 896mg potassium

Source: MyPlate, USDA Nutrition Policy and Promotion

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