A nutritious soup that's quick to make and super healthy.
Serves
4
Prep
10 minutes
Cook
30 minutes
Each 415g serving contains (excludes serving suggestion)
KCal
154
Carbs
18.9g
Fibre
8.2g
Protein
8.7g
Fat
3.1g
Saturates
0.40g
Sugars
8.0g
Salt
0.90g
Portion Fruit & Veg
3
Ingredients
Ingredients
2 tsp sunflower oil
2 onions, finely chopped
1 large carrot, diced
1 stick celery, chopped
1-2 cloves garlic, crushed
1 tsp ground cumin
1 tbsp tomato purée
1 x 400g can green lentils in water (add the water, too)
200g Cavolo Nero (black kale) or curly kale, chopped (thick stalks removed)
500ml vegetable stock
black pepper, to taste
Method
Method
- Put the oil in a pan over a medium heat, add the onions and stir for 7–10 minutes until well browned.
- Add the carrot and celery and cook for a further 2–3 minutes stirring regularly.
- Now add the garlic, cumin, tomato purée, lentils and mix well.
- Add the stock, bring to the boil, turn down the heat, cover and simmer gently for 12 minutes.
- Add the kale, replace the lid and simmer a further 5 minutes, season with pepper and serve.
Chefs tips
- You could use any stock, such as chicken or beef. Stock can be high in salt so choose reduced-salt options whenever possible.
- Try adding a shredded chicken breast or pieces of marinated or smoked tofu.
- You can also add other vegetables, such as peppers, courgettes, broccoli or tinned sweetcorn.
- Freezing instructions: Freeze in portions then defrost in the fridge, or defrost in a microwave, taking care to stir regularly.
Kale and green lentil soup
Diabetes UK
