Mediterranean Kale Soup Recipe

Mediterranean Kale Soup Recipe
Staff Writer
Mediterranean Kale Soup Recipe
Megan Watson
Mediterranean Kale Soup Recipe

The heartiness provided by the kale and lentils brings "comfort" right into this soup and packs in a great amount of energy. I think most of the spices and amounts of garlic can be modified to suit your own tastes, which is why this soup can be so versatile. You could even add chicken stock if you just can’t go without and I think it would turn out great!

2
Servings
220
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1/2  cup  dried white lentils
  • cloves garlic, chopped or sliced
  • 1/2  teaspoon  dried basil
  • 1/4  teaspoon  dried thyme
  • 1/2  teaspoon  dried parsley
  • 1  teaspoon  dried onion flakes
  • One 14 ½-ounce can diced tomatoes, preferably organic
  • bay leaf
  • 3-4 cups water
  • 1  bunch  kale, tough ribs and stems removed, shredded
  • Salt and pepper, to taste

Directions

In a large saucepan or a stockpot combine the lentils, garlic, basil, thyme, parsley, onion flakes, tomatoes, bay leaf, and water (more or less depending on desired soup thickness). Bring to a boil over high heat, stirring occasionally. Lower to a simmer and cook uncovered until the lentils are soft, at least 1 hour.

Add the kale and cook on low until the kale starts to wilt, about 10-15 minutes. Season with salt and pepper, to taste. Serve immediately.

Nutritional Facts

Total Fat
3g
4%
Sugar
28g
31%
Saturated Fat
1g
4%
Carbohydrate, by difference
45g
35%
Protein
3g
7%
Vitamin A, RAE
5µg
1%
Vitamin C, total ascorbic acid
4mg
5%
Vitamin K (phylloquinone)
64µg
71%
Calcium, Ca
77mg
8%
Choline, total
5mg
1%
Fiber, total dietary
3g
12%
Folate, total
35µg
9%
Iron, Fe
4mg
22%
Magnesium, Mg
20mg
6%
Niacin
1mg
7%
Phosphorus, P
20mg
3%
Selenium, Se
1µg
2%
Sodium, Na
271mg
18%
Water
2g
0%

Mediterranean Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Mediterranean Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.