Warming Lentil Soup With Kale & Rice Recipe

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Ingredients:

Serving

3 tbsp grapeseed oil
1 large white onion, diced
2 stalks celery, diced (include the tops if you have them)
1 carrot, diced
6 garlic cloves, finely chopped
2 bay leaves
1/2 tsp ground thyme
1/4 tsp ground sage
1/2 tsp paprika
1 tsp turmeric
1 tsp dried fenugreek leaves (aka methi) (optional)
1 cup green lentil (or brown )
1/2 cup short grain brown rice (uncooked )
6 cups vegetable broth
2 cups water
2 tsp soy sauce (or tamari
2 tsp apple cider vinegar
6 kale leaves, finely chopped (about 6 small or 3 large ones )
sea salt & pepper (to taste)

Directions:

Warm the oil in a large soup pot or dutch oven. Add in the veg, starting with the onion, then celery, then carrot. You can chop and add to the pot as you go.
Once the onion is nicely cooked and translucent, add the garlic, bay leaves and the herbs/spices, (thyme, sage, paprika, turmeric, fenugreek if using). Saute a few minutes.
Add in the lentils and rice, leave for a few more minutes, stirring frequently to avoid sticking. After a few minutes, add in the broth and water. Bring to a boil then cover and reduce heat. Leave to simmer for about 30 minutes.
By now the rice and lentils should be close to done, add in the soy, vinegar and kale. Cook for another 15 minutes or so. Adjust seasoning to taste.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	419.98 Kcal (1758 kJ)
Calories from fat	113.76 Kcal
		% Daily Value*
Total Fat	12.64g	19%
Cholesterol	2.46mg	1%
Sodium	1409.49mg	59%
Potassium	886.33mg	19%
Total Carbs	63.92g	21%
Sugars	7.75g	31%
Dietary Fiber	14.64g	59%
Protein	15.65g	31%
Vitamin C	10.4mg	17%
Vitamin A	0.1mg	4%
Iron	5.7mg	32%
Calcium	90.6mg	9%

Amount Per 100 g
Calories	94.65 Kcal (396 kJ)
Calories from fat	25.64 Kcal
		% Daily Value*
Total Fat	2.85g	19%
Cholesterol	0.55mg	1%
Sodium	317.67mg	59%
Potassium	199.76mg	19%
Total Carbs	14.41g	21%
Sugars	1.75g	31%
Dietary Fiber	3.3g	59%
Protein	3.53g	31%
Vitamin C	2.3mg	17%
Iron	1.3mg	32%
Calcium	20.4mg	9%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

8.7

Points
10

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free,
good source of fiber

Bad Points

High in Sodium

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