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Lentil and Kale Soup

Lentil and Kale Soup

Good morning, friends.  It’s the middle of May and still cool in the evenings here, so soup is still a welcome dinner.  Lentil soup is a favourite in our house and I’ve made many versions of it – all good.  I came home on Friday with fresh organic kale and made this lentil and kale soup.  We loved it.  It’s delicious and so full of nutrition.

My grandfather used to say that the time to plant vegetables and herbs was mid to late May.  The time is now.  I’m going to grow my usual basil and parsley and –  for the first time ever –  kale.

Kale is a nutritional standout in three basic areas: (1) antioxidant and anti-inflammatory nutrients, (2) much-needed micronutrients, and (3) cancer-preventive nutrients called glucosinolates.

In addition to antioxidants like vitamin C, beta-carotene, and manganese, kale also provides us with at least 45 different recently discovered flavonoids, including kaempferol and quercetin.

The other nutritional giant in this Lentil and Kale Soup is lentils.

Lentils are a legume and classified as a pulse.  The United Nations has declared 2016 International Year of Pulses, to celebrate the contribution they make to nutrition, health and environmental sustainability and to highlight the role they can play in global food security.  Check out the nutrition of lentils.

Gather some lentils and kale and make this Lentil and Kale Soup.  It’s so good.  You’ll boost your health – and benefit the planet!

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Lentil and Kale Soup
Author: 
Recipe type: Main Course, Soup
Cuisine: Vegan, Gluten-Free
Serves: 6
 
A hearty lentil and kale soup packed with vegetables, protein and fiber. A delicious, filling and healthy meal.
Ingredients
  • 2 stalks of celery - chopped
  • 1 onion - chopped
  • 2 medium sized carrots - chopped – to make about 1 cup (250 ml)
  • 3 cloves of garlic - chopped
  • 1 tablespoon (15 ml) olive oil
  • 2 teaspoons (10 ml) ground cumin
  • 1 teaspoon (5ml) curry powder
  • A few grinds of black pepper
  • 1 28 oz (796 ml) can no-salt-added diced tomatoes
  • 1 cup (250 ml) dry brown lentils - picked through and rinsed
  • 4 cups (1 L) low sodium vegetable broth
  • 2 cups (134 g) chopped kale, ribs removed
Instructions
  1. In a large pot, heat the olive oil over low heat.
  2. Stir in the chopped celery, onion, carrots and garlic.
  3. Sauté for 5-8 minutes until the vegetables have softened - stirring occasionally.
  4. Add the diced tomatoes, cumin, curry powder, black pepper, lentils, vegetable broth and the chopped kale. Stir to combine.
  5. Bring to a boil and then lower the heat to a simmer. Cover and simmer the soup for about 35 minutes, until the lentils are tender.
  6. Serve in warm bowls with some crusty bread and enjoy.
Notes
Be sure to sort through your lentils to check for any small stones. Also rinse them before adding to the soup pot – lentils tend to be dusty.


To prepare the kale, first use a sharp knife to remove the center ribs from the kale, then discard the ribs. Chop the kale into small, bite-sized pieces.

 

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