Directions:
- Slice each leek in half lengthwise, then slice each half into 4 sections.
- Chop leeks into small pieces.
- Place chopped leeks into a bowl of cold water and swish around to remove any grit or soil.
- Drain well through a sieve.
- Remove stems from kale and discard.
- Stack leaves on top of one another and slice crosswise into 1/2 inch wide strips; set aside.
- In a saucepan over medium heat, heat oil.
- Add leeks and cook for 3 minutes.
- Crush tomatoes and add to the saucepan and cook for 5 minutes.
- Add vegetable broth and water and bring to boil.
- Stir in kale strips, barley, carrot slices, sweet potato cubes, brown and green lentils, thyme, salt, pepper and basil.
- Simmer until barley and lentils are tender, about 30 minutes.
- Adjust seasonings to taste.
- Spoon into individual soup bowls and sprinkle with parmesan cheese.
- This soup freezes well in zip-lok bags, or plastic containers. Omit the parmesan cheese if freezing.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 237.84 Kcal (996 kJ) | ||
| Calories from fat | 59.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.56g | 10% | |
|---|---|---|---|
| Cholesterol | 1.53mg | 1% | |
| Sodium | 1252.87mg | 52% | |
| Potassium | 562.19mg | 12% | |
| Total Carbs | 38.77g | 13% | |
| Sugars | 6.36g | 25% | |
| Dietary Fiber | 8.15g | 33% | |
| Protein | 8.11g | 16% | |
| Vitamin C | 10.3mg | 17% | |
| Vitamin A | 0.4mg | 14% | |
| Iron | 3.7mg | 21% | |
| Calcium | 78.2mg | 8% | |
| Amount Per 100 g | |||
| Calories | 78.77 Kcal (330 kJ) | ||
| Calories from fat | 19.54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.17g | 10% | |
|---|---|---|---|
| Cholesterol | 0.51mg | 1% | |
| Sodium | 414.93mg | 52% | |
| Potassium | 186.19mg | 12% | |
| Total Carbs | 12.84g | 13% | |
| Sugars | 2.11g | 25% | |
| Dietary Fiber | 2.7g | 33% | |
| Protein | 2.69g | 16% | |
| Vitamin C | 3.4mg | 17% | |
| Vitamin A | 0.1mg | 14% | |
| Iron | 1.2mg | 21% | |
| Calcium | 25.9mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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