Vegetable Lentil Soup with a Boost
Beat the winter blues with this cure-all soup! This simple lentil dish is not only comforting and delicious, it's high on protein and fiber yet low on calories.
- 1 tablespoon extra-virgin olive oil
- 1/2 yellow onion, finely diced
- 2 carrots, quartered and sliced into 1/2-inch triangles
- 1 turnip, peeled and sliced into 1/2-inch pieces
- 1 bay leaf
- 8 cups low-sodium chicken or vegetable stock
- 1 cup lentils, rinsed
- 1/2 teaspoon sea salt
- 1 cup thinly sliced lacinato kale (optional)
- In a medium pot over medium-low heat, add olive oil and onion, and saute until just tender, approximately 4 or 5 minutes. Add carrots, turnip, and bay leaf. Cook for 15 to 20 minutes, stirring occasionally, until onion is a deep brown color and carrots begin to soften. Add 1/4 cup stock and scrape browned bits from the bottom of the pot. Add remaining stock and bring to a simmer. Stir in lentils and cook for another 30 to 40 minutes until soft. Season with salt to taste, and add kale to finish.
Per serving: 241 kcal cal., 5 g fat (0.5 g sat. fat), 36 g carb., 9 g fiber, 4 g sugar, 15 g pro., 54 mg calcium, 4 mg iron. Percent Daily Values are based on a 2,000 calorie diet