Mediterranean Kale Soup Recipe

Staff Writer
Mediterranean Kale Soup Recipe
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
266
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1/2 cup dried white lentils
  • 3 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
  • 1 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.

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.

Nutritional Facts

Total Fat
2g
3%
Sugar
9g
N/A
Saturated Fat
0.3g
1.4%
Protein
18g
37%
Carbs
50g
17%
Vitamin A
551µg
61%
Vitamin B6
0.8mg
41.7%
Vitamin C
151mg
100%
Vitamin E
3mg
15%
Vitamin K
727µg
100%
Calcium
278mg
28%
Fiber
14g
54%
Folate (food)
391µg
N/A
Folate equivalent (total)
391µg
98%
Iron
7mg
36%
Magnesium
102mg
26%
Monounsaturated
0.3g
N/A
Niacin (B3)
4mg
19%
Phosphorus
275mg
39%
Polyunsaturated
0.8g
N/A
Potassium
1273mg
36%
Riboflavin (B2)
0.4mg
21.3%
Sodium
1809mg
75%
Thiamin (B1)
2mg
100%
Zinc
3mg
17%

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