Spicy Lentil & Kale Soup

70 Makes 10 servings, 1 cup (250 mL) each
Recipe By
Reviews
Prep Time
10
min.
Total Time
1
hr.
10
min.
Servings

Makes 10 servings, 1 cup (250 mL) each

Your family might never know how much they like kale until they enjoy it in this hearty soup made with carrots, potatoes, tomatoes and lentils. This Spicy Lentil & Kale Soup is sure to become a new family favourite.

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What You Need

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Make It

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  • Heat dressing in Dutch oven or deep large skillet on medium-high heat. Add carrots, potatoes and onions; cook 5 min. or until crisp-tender, stirring occasionally. Stir in garlic, bay leaf and paprika; cook and stir 2 min.
  • Add water, broth, tomatoes and lentils; stir. Bring to boil; simmer on medium-low heat 30 to 35 min. or until lentils are softened. Stir in kale; cook 5 min., stirring occasionally. Discard bay leaf.
  • Serve soup topped with cheese.

Substitute

Substitute smoked paprika or ground cumin for the paprika.

Servings

  • Makes 10 servings, 1 cup (250 mL) each

Healthy Living

  • Healthy Living

Diet Exchange

  • 0.5 Carbohydrates
  • 0.5 Meat & Alternatives

Nutrition Bonus

You're sure to savour the blend of flavours in this delicious soup. As a bonus, the carrots provide an excellent source of vitamin A and the kale an excellent source of vitamin C.

Nutritional Information

Serving Size Makes 10 servings, 1 cup (250 mL) each
AMOUNT PER SERVING
Calories 150
% Daily Value
Total fat 2g
Saturated fat 0.5g
Cholesterol 0mg
Sodium 320mg
Carbohydrate 25g
Dietary fibre 5g
Sugars 4g
Protein 9g
   
Vitamin A 25 %DV
Vitamin C 50 %DV
Calcium 10 %DV
Iron 20 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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