Pantry Lentil, Sweet Potato & Kale Soup
11 |
35 |
223 |
Ingredients |
Minutes |
Calories |
|
Prep |
Cook |
Servings |
10 min |
25 min |
5
|
This meal is full of fibre and protein and can be thrown together in 30 minutes!
Ingredients
1 tbsp
|
Water
|
1 large
|
White onion
(diced)
|
3 clove(s)
|
Garlic
(minced)
|
1 can(s) (16 oz)
|
Diced tomatoes, low sodium, canned
|
1 can (14oz)
|
Lentils, canned
(rinsed under cold water)
|
2 medium potato
|
Sweet potato
(scrubbed and cubed into bite-sized pieces)
|
1 tsp
|
Cumin
|
1 dash
|
Black pepper
(to taste)
|
1 pinch
|
Sea Salt
(to taste)
|
1 1/2 litre
|
Water, filtered
|
1/2 bunch
|
Kale
(rinsed and chopped loosely)
|
Instructions
- In a large pot over medium heat, add 1 tbsp water and chopped onions, stirring frequently, until onions are translucent.
- Add chopped garlic and stir. Cook for a minute or two. Do not brown garlic.
- Add canned diced tomatoes, rinsed canned lentils, cubed sweet potatoes, cumin, black pepper, and salt.
- Add 1500 ml water. Stir and raise temperature to medium-high. Boil for about 5 minutes, then reduce heat to simmer.
- Cook on simmer with the lid ajar for about 20 minutes until tomatoes have broken down and the sweet potato is fork-tender, stirring occasionally.
- In the last 5 minutes of cooking, add in the kale to wilt.
- Ladle into a bowl and enjoy!
Nutrition Facts
Per Portion
Calories
223
Calories from fat
60
Calories from saturated fat
8.6
Total Fat
6.7 g
Saturated Fat
1.0 g
Trans Fat
0
Polyunsaturated Fat
2.8 g
Monounsaturated Fat
2.4 g
Cholesterol
0
Sodium
363 mg
Potassium
1001 mg
Total Carbohydrate
36 g
Dietary Fiber
12.6 g
Sugars
6.0 g
Protein
10.6 g
Dietary servings
Per Portion
Meat Alternative |
0.6 |
Vegetables |
3.5 |
Energy sources
Meal Type(s)