Ingredients:
| 2 tablespoons | oil (canola or vegetable) |
| 1 | medium onion, chopped (about 1 cup) |
| 1 | medium carrot (sliced 1/8 inch thick) |
| 2 teaspoons | garlic (peeled and minced; 3-4 cloves) or 1/2 teaspoon garlic powder |
| 4 cups | water |
| 1 cup | dry yellow or brown lentils |
| 1 can (14.5 ounces) | low sodium chicken broth |
| 1 tablespoon | dried basil or Italian seasoning |
| 1 can (14.5 ounces) | no sodium added diced tomatoes or 2 chopped tomatoes |
| 1 bunch | kale (about 7 ounces) |
| 1/4 teaspoon | salt |
| 1/8 teaspoon | ground black pepper |
Instructions:
- Heat oil in a large pot over medium heat.
- Add onions, carrots, and garlic. Cook 5 minutes.
- Add water to veggies in pot. Heat to boiling.
- Rinse lentils in colander with water. Add lentils to pot and simmer for 20 minutes. Do not drain.
- Add chicken broth, dried basil or Italian seasoning, and tomatoes. Cover and cook for 5-10 minutes.
- Rinse kale leaves, cut out the main stems and discard. Cut leaves into 1" pieces.
- Stir kale, salt, and pepper into lentil mixture. Return to boiling. Reduce heat, cover, and simmer for 3 minutes.
Nutrition Facts
6 Servings Per ContainerServing Size: 1 1/2 cups
Amount Per Serving
Calories 200
- % Daily Value*
- Total Fat 5g
- 8%
- Saturated Fat 1g
- 5%
- Trans Fat 0g
- Cholesterol 0mg
- 0%
- Sodium 170mg
- 7%
- Total Carbohydrates 29g
- 10%
- Dietary Fiber 12g
- 48%
- Total Sugars 4g
- Added Sugars
- NA*
- Protein 11g
- Vitamin D 0mcg
- 0%
- Calcium 16mg
- 2%
- Iron 0mg
- 0%
- Potassium 27mg
- 0%
* 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