Name: Kale and green lentil soup
Prep time: 10 minutes
Cook time: 30 minutes
Yield: 4
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

Guide to the symbols

A nutritious soup that's quick to make and super healthy.

Serves

Prep

10 minutes

Cook

30 minutes

Each 362g serving contains

KCal

154

Carbs

18.7g

Fibre

8.4g

Protein

8.4g

Fat

3.2g

Saturates

0.40g

Sugars

7.9g

Salt

0.13g

Portion Fruit & Veg

Nutritional information explained

What makes a healthy, balanced diet?

Ingredients

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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

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.