Tuscan Greens & Lentil Soup – Lentils.org

Tuscan Greens & Lentil Soup

  By lentilsorg      

August 1, 2017

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

  • Prep: 10 Minutes
  • Cook: 20 Minutes

  • 10 Minutes

    20 Minutes

    30 Minutes

  • Yields: 6
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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.

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

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Nutrition Facts

Serving Size2 cups (500 mL)
Calories250
Sodium660 mg
Potassium525 mg
Protein14 g
Cholesterol5 mg
Sugar7 g
Total Fat8 g
Saturated Fat1.5 g
Total Carbohydrates31 g
Dietary Fiber7 g