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Lentil Minestrone

Lentil Minestrone
Makes: 6 Servings
Cook Time: 1 hour 20 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 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)

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. 
Source:

USDA Center for Nutrition Policy and Promotion

Nutrition Information

Serving Size: 2 cup
Nutrients Amount
Total Calories 144
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 73 mg
Carbohydrates 24 g
Dietary Fiber 8 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 0 mcg
Calcium 128 mg
Iron 3 mg
Potassium 700 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 144
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 24 g
Dietary Fiber 8 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 128 mg
Potassium 700 mg
Sodium 73 mg
Copper 0 mg
Iron 3 mg
Magnesium 52 mg
Phosphorus 149 mg
Selenium 3 mg
Zinc 1 mg
Vitamins
Vitamin A 458 mcg
Vitamin B6 0.4 mg
Vitamin B12 0.0 mcg
Vitamin C 35 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 88 mcg
Folate 113 mcg
Thiamin 0.6 mg
Riboflavin 0.2 mg
Niacin 2 mg
Choline 31 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 1/4 cups
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