Pantry Lentil, Sweet Potato & Kale Soup

11 35 248
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 5
Pantry Lentil, Sweet Potato & Kale Soup
Health Highlights
This meal is full of fibre and protein and can be thrown together in 30 minutes!

Ingredients


1 tbsp Extra virgin olive oil
1 large White onion (diced)
3 clove(s) Garlic (minced)
1 can(s) (16 oz) Diced tomatoes, low sodium, canned
1 can (14oz) Lentils, canned (rinsed under cold water)
2 medium potato Sweet potato (scrubbed and cubed into bite-sized pieces)
1 tsp Cumin
1 dash Black pepper (to taste)
1 pinch Sea Salt (to taste)
1 1/2 l Water, filtered
1/2 bunch Kale (rinsed and chopped loosely)

Instructions


  1. In a large pot over medium heat, add olive oil and chopped onions, stirring frequently, until onions are translucent. 
  2. Add chopped garlic and stir. Cook for a minute or two. Do not brown garlic. 
  3. Add canned diced tomatoes, rinsed canned lentils, cubed sweet potatoes, cumin, black pepper, and salt. 
  4. Add water. Stir and raise temperature to medium-high. Boil for about 5 minutes, then reduce heat to simmer. 
  5. Cook on simmer with the lid ajar for about 20 minutes until tomatoes have broken down and the sweet potato is fork-tender, stirring occasionally. 
  6. In the last 5 minutes of cooking, add in the kale to wilt.
  7. Ladle into a bowl and enjoy with a piece of naan bread, baguette, or a whole wheat roll!

Nutrition Facts

Per Portion

Calories 248
Calories from fat 85
Calories from saturated fat 12.0
Total Fat 9.4 g
Saturated Fat 1.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 4.4 g
Cholesterol 0
Sodium 363 mg
Potassium 1001 mg
Total Carbohydrate 36 g
Dietary Fiber 12.6 g
Sugars 6.0 g
Protein 10.6 g

Dietary servings

Per Portion


Meat Alternative 0.6
Vegetables 3.5

Energy sources


Pygal49%467.6729713415222191.324051666763134%306.59231471271494243.076753642097317%335.04058135751063119.6427629531882449%34%17%CarbohydratesFatProtein

Meal Type(s)

Main
Soup




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