Lentil Soup

Mar 8

Written By Judy Doherty, MPS, PCII

https://vimeo.com/800170196

Vegetable Lentil Soup With Kale and Potatoes

Yield 6

Author Judy Doherty

This hearty soup cooks in 30 minutes. Lentils don't need soaking, providing a wealth of nutrients and fiber. The variety of veggies, including mushrooms, curly kale, carrots, and potatoes, make the soup an entire meal that is great for a weeknight.

Ingredients

2 tsp canola oil
1 cup onions, peeled and chopped
4 cloves garlic, minced
1 cup carrots, diced
1 cup celery, diced
1.5 cups lentils
3 cups low-sodium vegetable broth
2 cups curly kale, rinsed and stems removed
4 small baking potatoes, cubed
Red pepper flakes for garnish
2 parsley sprigs for garnish

Instructions

Heat the oil in a large Dutch oven pan over medium-high heat.
Saute the garlic, onions, carrots, and celery for 2 minutes.
Add the lentils and mix them in well.
Add the broth, kale, and potatoes.
Cook until the lentils are soft, about 30 minutes.
Serve hot in a bowl. Garnish with red pepper flakes and parsley.

Nutrition Facts

Calories

313.37

Fat

2.6 g

Sat. Fat

0.3 g

Carbs

57.68 g

Fiber

19.01 g

Net carbs

38.68 g

Sugar

4.77 g

Protein

16.76 g

Sodium

55.65 mg

Cholesterol

0 mg

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.