Vegetable Soup with Kale and Lentils



2 tablespoonsoil (canola or vegetable)
1medium onion, chopped (about 1 cup)
1 medium carrot (sliced 1/8 inch thick)
2 teaspoonsgarlic (peeled and minced; 3-4 cloves) or 1/2 teaspoon garlic powder
4 cupswater
1 cupdry yellow or brown lentils
1 can (14.5 ounces)low sodium chicken broth
1 tablespoondried basil or Italian seasoning
1 can (14.5 ounces)no sodium added diced tomatoes or 2 chopped tomatoes
1 bunchkale (about 7 ounces)
1/4 teaspoonsalt
1/8 teaspoonground black pepper


  1. Heat oil in a large pot over medium heat.
  2. Add onions, carrots, and garlic. Cook 5 minutes.
  3. Add water to veggies in pot. Heat to boiling.
  4. Rinse lentils in colander with water. Add lentils to pot and simmer for 20 minutes. Do not drain.
  5. Add chicken broth, dried basil or Italian seasoning, and tomatoes. Cover and cook for 5-10 minutes.
  6. Rinse kale leaves, cut out the main stems and discard. Cut leaves into 1" pieces.
  7. Stir kale, salt, and pepper into lentil mixture. Return to boiling. Reduce heat, cover, and simmer for 3 minutes.

Nutrition information:

Nutrition Facts

6 Servings Per Container
Serving Size: 1 1/2 cups

Amount Per Serving

Calories 200

% Daily Value*
Total Fat 5g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 0mg
Sodium 170mg
Total Carbohydrates 29g
Dietary Fiber 12g
Total Sugars 4g
Added Sugars
Protein 11g

Vitamin D 0mcg
Calcium 16mg
Iron 0mg
Potassium 27mg

* The % Daily Value (DV) tells you how much a nutrient In a serving Of food contributes To a daily diet. 2,000 calories a day Is used For general nutrition advice.

NA* - We are currently In the process Of integrating the New FDA Nutrition Standards. Added Sugar information Is Not currently avaliable For the recipe. We will be updating the information shortly.

Source: Spend Smart Eat Smart