Lentils.org

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Lentils.org

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Tuscan Greens & Lentil Soup

Prep Time: 10 Minutes

Total time: 30 Minutes

Servings: 6

Hearty and healthy, lentils simmer alongside fresh greens and herbs. Don’t forget to garnish bowls with fresh shavings of Parmesan.

Lentils.org

Recipe by

Lentils.org

View All

Ingredients

Directions

Nutrition

Ingredients

    2 Tbsp (30 mL) canola oil

    1 onion, diced

    2 carrots, chopped

    2 celery stalks, chopped

    1 cup (250 mL) diced tomatoes

    3 garlic cloves, minced

    1/2 tsp (2 mL) salt

    1/4 tsp (1 mL) red pepper flakes

    1/4 tsp (1 mL) pepper

    8 cups (2 L) low-sodium vegetable or chicken broth

    1 cup (250 mL) split red lentils

    1 bay leaf

    3 cups (750 mL) chopped fresh kale, Swiss chard, spinach, or beet greens

    2 Tbsp (30 mL) fresh lemon juice

    ½ cup (125 mL) chopped fresh basil

    ½ cup (125 mL) chopped fresh parsley

    2 tsp (10 mL) finely chopped fresh rosemary

    ½ cup (125 mL) grated Parmesan, for serving


Directions

  1. Heat oil in a large saucepan over medium-high heat. Stir in onions, carrots, and celery. Cook for 5 minutes, until the onions are translucent. Stir in tomatoes, garlic, salt, red pepper flakes, and pepper. Cook for 2 minutes, then add broth, lentils, and bay leaf.
  2. Cover, increase heat to high and bring to a boil. Reduce heat to medium-low and simmer until the vegetables and lentils are tender, about 15 minutes.
  3. Stir in greens, lemon juice, basil, parsley, and rosemary. Season to taste with salt and pepper.
  4. Ladle soup into bowls and garnish with grated Parmesan.

Nutritional Information

  • Serving Size: 2 cups (500 mL)
  • Per serving:
  • Calories 250
  • Total Fat 8 g
  • Saturated Fat 1.5 g
  • Cholesterol 5 mg
  • Carbohydrates 31 g
  • Dietary Fibre 7 g
  • Sugar 7 g
  • Protein 14 g
  • Sodium 660 mg
  • Potassium 525 mg
  • Folate 37 mcg