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One-Pot Hearty Lentil & Kale Soup
NEW
Calorie Smart
Fiber Powered
Mediterranean
One-Pot Hearty Lentil & Kale Soup

with Potatoes, Carrot, Lemon & Parmesan

10 min
Difficulty: 2/3
Mediterranean

This hearty vegetable and lentil soup will warm you to your core—Italian style! It's packed with carrots, onions, potatoes, kale, and lentils, thickened with tangy marinara sauce, and seasoned with our Italian spice blend and fresh lemon zest. You'll serve it with crunchy croutons and a shower of Parmesan for a satisfying one-bowl meal.

Allergens

Wheat
Milk

Utensils

Zester
Large Pot
Peeler
Can Opener

Tags

Under 650 Calories
Calorie Smart
Fiber Powered
Mediterranean
Pork-free
Ineligible-reco
Classic-euro-dishes
Easy Cleanup
Soup-salad
Dietitian-Approved
GLP-1 Friendly
Veggie
One Pot
Ingredients
Carrots

Carrots

3 ounce

Veggie Stock Concentrate

Veggie Stock Concentrate

1 unit

Croutons

Croutons

1 unit

Potatoes

Potatoes

12 ounce

Onion

Onion

1 unit

Kale

Kale

4 ounce

Lemon

Lemon

1 unit

Lentils

Lentils

1 unit

Italian Seasoning

Italian Seasoning

1 tablespoon

Parmesan Cheese

Parmesan Cheese

3 tablespoon

Garlic Powder

Garlic Powder

1 teaspoon

Marinara Sauce

Marinara Sauce

2.5 ounce

Olive Oil

Olive Oil

2 teaspoon (tsp)

Salt

Salt

teaspoon (tsp)

Black Pepper

Black Pepper

teaspoon (tsp)

Preparation
1
Prep
  • Wash and dry produce.

  • Halve, peel, and dice onion into ¼-inch pieces. Trim, peel, and dice carrot into ¼-inch pieces. Peel and dice potatoes into ½-inch pieces. Remove and discard any large stems from kale; chop into bite-size pieces. Zest and quarter lemon.

2
Start Soup
  • In a large pot, heat a large drizzle of olive oil over medium-high heat. Add onion, carrot, and garlic powder. Cook until veggies begin to brown and soften, 4-5 minutes.

  • Add potatoes, marinara, stock concentrate, 2½ cups water, 1 tsp Italian Seasoning, and a big pinch of salt to pot (5 cups water and 2 tsp Italian Seasoning for 4 servings). Bring to a boil, then cover. Reduce heat to medium and simmer for 7 minutes.

3
Finish Soup
  • Once soup has simmered 7 minutes, uncover pot and stir in kale and lentils. Simmer, uncovered, until kale is wilted and potatoes are tender, 5-7 minutes more.

  • Add lemon zest and a squeeze of lemon juice (big squeeze for 4 servings); season generously with salt and pepper. TIP: Prefer a brothier soup? Add another ¼-½ cup water and an extra pinch of salt.

4
Serve
  • Divide soup between bowls and top with croutons and Parmesan. Serve with remaining lemon wedges on the side.

Nutrition per serving

630

kcal

Calories

11

g

Fat

3

g

Saturated Fat

95

g

Carbohydrate

16

g

Sugar

16

g

Dietary Fiber

23

g

Protein

10

mg

Cholesterol

890

mg

Sodium

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