3.90909
11 ratings

Mediterranean Kale Soup Recipe

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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!

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.

Nutritional Facts
Servings2
Calories Per Serving266
Total Fat2g3%
Sugar9gN/A
Saturated0.3g1.4%
Protein18g37%
Carbs50g17%
Vitamin A551µg61%
Vitamin B60.8mg41.7%
Vitamin C151mg100%
Vitamin E3mg15%
Vitamin K727µg100%
Calcium278mg28%
Fiber14g54%
Folate (food)391µgN/A
Folate equivalent (total)391µg98%
Iron7mg36%
Magnesium102mg26%
Monounsaturated0.3gN/A
Niacin (B3)4mg19%
Phosphorus275mg39%
Polyunsaturated0.8gN/A
Potassium1273mg36%
Riboflavin (B2)0.4mg21.3%
Sodium1809mg75%
Thiamin (B1)2mg100%
Zinc3mg17%