VEGAN: Red lentil and kale soup

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Red Lentil and Kale Soup

 

Recipe By :Lisa Cowden

Serving Size : 4 Preparation Time :0:00

Categories : Soups Vegetarian

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon olive oil

1 small yellow onion -- minced

4 garlic cloves -- pressed

4 1/2 cups defatted low-sodium vegetable broth

(or vegetable consomme)

2 cups finely chopped kale

1/2 cup thinly sliced carrots

1/2 cup red lentils -- sorted and rinsed

Freshly ground black pepper

kosher salt -- to taste

3 teaspoons prepared mustard

4 teaspoons Chopped toasted walnuts

 

1. Heat the oil over medium heat in a 4 1/2-quart soup pot. Add the onion and

garlic, stirring to coat with the oil. Cover and cook until the onion starts to

soften, 3 to 4 minutes. Add 1/2 cup of the vegetable consomme or broth. Stir in

the kale and carrots. Cover and cook until the kale wilts, about 5 minutes.

 

2. Add the remaining 4 cups consomme or broth, the lentils, pepper, and salt. In

a small dish blend the mustard with some of the liquid from the soup and add the

mixture to the soup. Bring to a boil and reduce the heat to low. Cover and

continue cooking until the lentils are tender, about 40 minutes. Serve garnished

with a sprinkling of the toasted walnuts.

 

With walnuts: 188 Calories; 6g Fat (29.5% calories from fat); without 174

Calories; 5g Fat (25.5% calories from fat).

 

Source:

" Ladle, Leaf and Loaf [iSBN 0395967155] "

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Per Serving: 188 Calories; 6g Fat (29.5% calories from fat); 9g Protein; 26g

Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 1196mg Sodium. Exchanges: 1

Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.

 

NOTES : With the protein-packed lentils and vitamin-rich kale on board, this is

a very nutritious soup; the mustard adds a pleasant undercurrent of warmth and

spice to the broth.

 

Nutr. Assoc. : 0 0 0 0 0 773 0 0 0 0 0 0

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=^..^= PatH (Pat Hanneman)

online: http://home.earthlink.net/~kitpath/

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