Brazilian Lentil Soup with Kale

Brazilian Lentil Soup with Kale
Brazilian Lentil Soup with Kale
  • prep: 15 min
  • cook: 30 min
  • total: 45 min
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  • servings:
  • Summary

    Yield: 5 cups of soup

    Ingredients

    • 1 Tbsp olive oil
    • 1 onion, diced
    • 2 carrots, diced
    • 1 celery stalk, diced
    • 3 garlic cloves, chopped
    • 5 c chicken stock or vegetable stock to make the dish vegetarian
    • 1 tomato, diced
    • 1 c lentils, brown or green, dry, rinsed
    • 1 bay leaf
    • 1/2 - 2 cup chopped kale, veins removed
    • Salt and Pepper (to taste)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 5
    • Amount Per Serving
    • Calories: 163 % Daily Value *
    • Total Fat: 4 g 6.01%
    • Saturated Fat: 0 g 2%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 504 mg 21.01%
    • Calcium: 16 mg 1.65%
    • Potassium: 304 mg 8.69%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 12.1%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 23 g %
    • Dietary Fiber: 6 g 22.44%
    • Sugar: 2 g
    • Protein: 9 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 1.65%
    • Vitamin C 0.03%
    • 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 - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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