Lentils.org

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Lentils.org

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Midsummer Minestrone

Prep Time: 10 Minutes

Total time: 35 Minutes

Servings: 6

Lentils.org

Recipe by

Lentils.org

View All

Ingredients

Directions

Nutrition

Ingredients

    1 Tbsp (15 mL) canola oil

    1 cup (250 mL) thinly sliced leek

    1/2 cup (125 mL) thinly sliced carrot

    1 1/2 cups (375 mL) quartered and sliced zucchini

    1 cup (250 mL) chopped ripe tomato

    1 cup (250 mL) chopped bell pepper

    6 cups (1.5 L) low-sodium vegetable stock

    1 sprig fresh thyme

    4 garlic cloves, minced

    2 cups (500 mL) chopped kale, spines removed

    1 cup (250 mL) cooked ditalini pasta

    1 cup (250 mL) cooked green lentils

    1/4 cup (60 mL) chopped fresh basil


Directions

  1. Heat a large saucepot over medium heat. Add oil and swirl to coat. Add leek and carrot. Cook 3-5 minutes, stirring occasionally until lightly golden.
  2. Add zucchini, tomato, and red pepper and cook for another 3 minutes.
  3. Add stock, thyme, and garlic and bring to a gentle boil. Reduce heat to a simmer, cover and cook for 10 minutes.
  4. Stir in kale, cooked pasta, and lentils and simmer for another 5-10 minutes or until the vegetables are tender, but not falling apart.
  5. Remove the thyme sprig. Season the soup to taste with salt and pepper. Portion into bowls, garnish with fresh basil and serve.

Quick tip: Make this soup ahead of time – wait to add the cooked pasta just before serving to prevent it from becoming mushy.


Nutritional Information

  • Serving Size: 2 cups (500 mL)
  • Per serving:
  • Calories 210
  • Total Fat 3.5 g
  • Saturated Fat 0 g
  • Cholesterol 0 mg
  • Carbohydrates 37 g
  • Dietary Fibre 7 g
  • Sugar 8 g
  • Protein 8 g
  • Sodium 190 mg
  • Potassium 543 mg
  • Folate 169 mcg