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Lentil Minestrone

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Lentil Minestrone
En Español

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Recipe Total Cost
  • Makes: 6 Servings
  • Cook Time: 80 minutes

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.

Ingredients

  • 1 tablespoon olive or vegetable oil
  • 1 yellow onion (peeled and chopped)
  • 2 clove 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 cup canned low-sodium, diced tomatoes (including liquid or fresh tomatoes)
  • 1/2 cup lentils (brown or red)
  • 8 cup water
  • 1 cube low-sodium chicken bouillon
  • 4 cup kale (washed and chopped into 1/4-1/2-inch pieces)

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 Information

Serving Size: 2 cup
Nutrients Amount
Calories 167
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 82 mg
Total Carbohydrate 29 g
Dietary Fiber 8 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 8 g
Vitamin D 0 mcg
Calcium 144 mg
Iron 4 mg
Potassium 896 mg
N/A - data is not available
Nutrients Amount
Calories 167
Total Fat 3 g
Saturated Fat 0 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 29 g
Dietary Fiber 8 g
Total Sugars 3 g
Added Sugars 0 g
Protein 8 g
Minerals
Calcium 144 mg
Potassium 896 mg
Sodium 82 mg
Copper 988 mcg
Iron 4 mg
Magnesium 69 mg
Phosphorus 186 mg
Selenium 2 mcg
Zinc 1 mg
Vitamins
Vitamin A 714 mcg RAE
Vitamin B6 1 mg
Vitamin B12 0 mcg
Vitamin C 76 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 327 mcg
Folate 123 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 33 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/2 cups
Protein Foods
1 ounce