• prep: 5 min
  • cook: 30 min
  • total: 35 min
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  • servings:
  • Summary

    An easy, everyday recipe for lentil soup with potatoes, carrots, kale, and simple herbs and seasonings. The perfect plant-based main or side that requires just 10 ingredients, 1 pot, and about 30 minutes to make.

    Ingredients

    • 2 Tbsp (30 ml) water (or sub oil of choice, such as avocado or coconut)
    • 2 cloves (6 g) garlic, minced (or sub 2 Tbsp garlic-infused oil*)
    • optional: 2 small shallots or 1/2 white onion, diced
    • 4 large (~245 g) carrots, thinly sliced
    • 4 stalks (~160 g) celery, thinly sliced
    • 1/4 tsp each sea salt and black pepper (divided), plus more to taste
    • 3 cups (~500 g) yellow or red baby potatoes, roughly chopped into bite-size pieces*
    • 4 cups (960 ml) vegetable broth
    • 2-3 sprigs fresh rosemary or thyme (I used a bit of both)
    • 1 cup (192 g) uncooked green or brown lentils, thoroughly rinsed and drained
    • 2 cups (~130 g) chopped sturdy greens (such as kale or collard greens)
    • Fresh parsley
    • Rice or Cauliflower Rice
    • Garlic & Herb Flatbread
    • Spelt Dinner Rolls

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 711 % Daily Value *
    • Total Fat: 28 g 42.85%
    • Saturated Fat: 5 g 22.73%
    • Trans Fat: 0 g %
    • Cholesterol: 3 mg 0.83%
    • Sodium: 2195 mg 91.46%
    • Calcium: 397 mg 39.68%
    • Potassium: 1366 mg 39.03%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 30.43%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 108 g %
    • Dietary Fiber: 22 g 89.17%
    • Sugar: 15 g
    • Protein: 20 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 514.07%
    • Vitamin C 152.7%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat5
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch6
    • Exchange - Vegetables5
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total4 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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