Red Lentil Soup with Kale For 6 - 42g Carbs, 10g Fiber, 4.1g Sugar
Red Lentil Soup with Kale For 8 - 31.4g Carbs, 12.8g Fiber, 3.1g Sugar
From: simplysugarandglutenfree.com
It's winter, which means there is often a pot of soup cooking away
on my stove top. Meaty, vegetarian, vegan. We love them all. I like
to make a double batch and freeze half for a night when I'm too busy
to cook.
I've tried red lentil soup many different ways but I didn't fall for
it until I added sweet smoke Spanish paprika. The flavor adds the
perfect amount of depth.
I haven't been able to find sweet smoked Spanish paprika at your
run-of-the-mill grocery stores. Instead, I've found it in specialty
stores with a bulk spice section. I also picked up some hot smoked
Spanish paprika with is just as divine. If you happen to see both,
pick them up.
If you happen to live in an area that doesn't have specialty stores,
or you'd rather have it delivered to your door, Amazon has a slew
of different brands of paprika.
Let's talk about red lentils… they aren't really red. And once they're
cooked they're more of a yellow-green color. Don't let that stop you
from adding them to your pantry.
Lentils are simple to cook as they don't require soaking. And, they're
a good source of fiber, iron, and have been shown to help stabilize
blood sugar levels.
And the kale, well, aren't most things better with greens? I try to
sneak them in whenever I can. For this soup, I just chopped it up in
small pieces and stirred it in at the end. It's a great green to use
in soups because it holds it's texture and color so well.
A fiber-rich, quick cooking legume soup full of rich, smoky flavor.
Cook Time: 40 minutes
Total Time: 55 minutes
Serves 6
1 medium onion, chopped
4 stalks of celery, chopped (3 - 4)
3 medium carrots, chopped
3 cloves garlic, grated on a microplane
1 1/2 cups red lentils, rinsed
4 cups low sodium vegetable broth
2 cups filtered water (2 - 4)
6 - 8 kale leaves, thick ribs removed and chopped in small pieces (4 cups used for nutrition)
3/4 tsp sweet smoked Spanish paprika
Sea salt (Omitted for nutrition)
Heat a large stock pot over medium-low heat. Add onions and sweat
in a little vegetable stock. Once the onions are translucent, about
5 minutes, add the celery and onions and continue to sweat for a
few minutes. Add the garlic and stir, cooking for a minute until fragrant.
Add the rinsed lentils, and the vegetable stock and two cups of water.
Bring to a boil and reduce to a simmer. Cover and cook until the lentils
are tender, 25 - 35 minutes. Add the additional 2 cups of water if desired.
Stir in the kale and paprika. Cook for several minutes until the kale is
tender.
Season with salt to taste.
Serve warm.
Nutrition From: www.caloriecount.about.com
Omitting salt, using low sodium broth, 4 cups kale leaves.
Servings: 6
Serving Size 406 g (406g = 14.32 oz // 14.32 oz = 1.79 cups)
Nutrition per Serving:
228 Calories, 10 Calories from Fat, 1.1g Total Fat, 0g Trans Fat,
0mg Cholesterol, 316mg Sodium, 42g Total Carbs, 10g Dietary Fiber,
4.1g Sugars, 14.6g Protein
Vitamin A 251% - Vitamin C 100% - Calcium 11% - Iron 27%
Nutrition Grade: A
Good points:
Very low in saturated fat
No cholesterol
Very high in dietary fiber
High in iron
High in manganese
High in phosphorus
High in potassium
High in thiamin
Very high in vitamin A
High in vitamin B6
Very high in vitamin C
Servings: 8
Serving Size: 304g (304g = 10.72 oz // 10.72 oz = 1.34 cups)
Nutrition per Serving:
171 Calories, 7 Calories from Fat, 0.8g Total Fat, 0g Trans Fat,
0mg Cholesterol, 237mg Sodium, 31.4g Total Carbs, 12.8g Dietary Fiber,
3.1g Sugars, 11g Protein
Vitamin A 188% - Vitamin C 75% - Calcium 8% - Iron 20%
Nutrition Grade: A
Good points:
Very low in saturated fat
No cholesterol
Very high in dietary fiber
High in iron
High in manganese
High in phosphorus
High in potassium
High in thiamin
Very high in vitamin A
Very high in vitamin C
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