Simple Lentil, Pumpkin and Kale Soup

Simple Lentil, Pumpkin and Kale Soup
Simple Lentil, Pumpkin and Kale Soup
  • prep: 15 min
  • cook: 32 min
  • total: 47 min
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  • servings:
  • Summary

    Slightly adapted from Purely Pumpkin by Allison Day, this recipe is perfect for quick and healthy lunches.

    Ingredients

    • 2 Tablespoons extra virgin olive oil
    • 1 medium onion, diced
    • 2 garlic cloves, minced
    • 1 lb raw pumpkin, peeled, seeded and cut into 1-inch pieces
    • 2 teaspoons fresh thyme leaves
    • 1 L (4 cups) vegetable stock or water
    • 3/4 cup dried du Puy or brown lentils
    • 1 1/2 teaspoons fine sea salt
    • 1/2 teaspoon freshly ground black pepper
    • 4 cups packed, shredded kale
    • 1 tablespoon red wine vinegar
    • additional fresh thyme and pepitas to garnish (optional)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 185 % Daily Value *
    • Total Fat: 8 g 11.95%
    • Saturated Fat: 1 g 4.94%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 898 mg 37.43%
    • Calcium: 22 mg 2.23%
    • Potassium: 301 mg 8.61%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 12.03%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 22 g %
    • Dietary Fiber: 6 g 22.63%
    • Sugar: 2 g
    • Protein: 8 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 1.91%
    • Vitamin C 1.87%
    • 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 Meat0
    • 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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