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Vegetable Soup with Kale and Lentils
IOWA STATE UNIVERSITY12Ingredients
70Minutes
340Calories
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Ingredients
US|METRIC
4 SERVINGS
- 2 Tbsp. oil (canola or vegetable)
- 1 onion (medium, chopped, about 1 cup)
- 1 medium carrot (sliced 1/8" thick)
- 2 tsp. garlic (peeled and minced; 3-4 cloves or 1/2 teaspoon garlic powder)
- 4 cups water
- 1 cup brown lentils (or dry yellow)
- 14.5 oz. low sodium chicken broth
- 1 Tbsp. dried basil (or Italian seasoning)
- 14.5 oz. diced tomatoes (no sodium added, or 2 chopped tomatoes)
- 1 bunch kale (about 7 ounces)
- 1/4 tsp. salt
- 1/8 tsp. ground black pepper
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NutritionView More
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340Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories340Calories from Fat90 |
| % DAILY VALUE |
| Total Fat10g15% |
| Saturated Fat0.5g3% |
| Trans Fat |
| Cholesterol |
| Sodium260mg11% |
| Potassium1400mg40% |
| Protein20g |
| Calories from Fat90 |
| % DAILY VALUE |
| Total Carbohydrate50g17% |
| Dietary Fiber19g76% |
| Sugars6g |
| Vitamin A420% |
| Vitamin C260% |
| Calcium20% |
| Iron35% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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