Kale and Lentil Soup - 17.5g Carbs, 7.2g Fiber, 2g Sugar
From: Barb Miller VIA Facebook
Servings: 8 - 10
½ lb ground beef
½ onion, chopped
2 large carrots, peeled and diced
1 stalk celery, diced
½ green pepper, seeded and diced
2 cloves garlic, minced
Salt, to taste
Pepper, to taste
2 Tbsp tomato paste
1 Tbsp sugar
1 cup lentils, rinsed well
2 beef bouillon cubes
1 chicken bouillon cube
6 cups cold water
1 bunch kale, de-stemmed and chopped (4 cups used for nutrition)
In a large saute pan, brown beef and drain well. Set aside and add 1 Tbsp butter. Saute onion, carrots, celery, green pepper and garlic until softened, around 5 minutes. Add tomato paste and sugar, stir to combine. Add water, lentils, cooked ground beef and bouillon cubes. Stir and add kale. Cover and simmer, stirring occasionally, until kale is softened and done, approximately 45 minutes. Taste for seasoning (S&P) and adjust. Serve with homemade southern cornbread for a complete meal! ~Enjoy!
Sugar and salt omitted!
Nutrition From: www.caloriecount.about.com
Servings: 10
Serving Size: 243 g (243 g = 8.57 oz // 8.57 oz = 1.07 cups)
Nutrition per Serving: 139 Calories, 1.9g Total Fat, 0.6g Saturated Fat, 0g Trans Fat, 20mg Cholesterol, 230mg Sodium, 17.5g Total Carbs, 7.2g Dietary Fiber, 2g Sugars, 13.3g Protein
Vitamin A 132% - Vitamin C 67% - Calcium 6% - Iron 35%
Nutrition Grade: A
Good points:
Very high in dietary fiber
Very high in iron
High in manganese
High in phosphorus
High in potassium
High in selenium
High in thiamin
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin B12
Very high in vitamin C
High in zinc
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