Vegetable Soup with Lentils & Seasonal Greens

Vegetable Soup with Lentils & Seasonal Greens
Vegetable Soup with Lentils & Seasonal Greens
  • prep: 45 min
  • cook: 30 min
  • total: 1 hr 15 min
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  • servings:
  • Ingredients

    • 3 tablespoons olive oil
    • 1 small sweet onion, chopped
    • 4 cloves garlic, minced
    • 1 small leek, cleaned and sliced (white and light green parts only)
    • 2 stalks celery, sliced
    • 4 medium carrots, peeled and sliced
    • 1 cup chopped butternut squash (1/2" cubes) (*see notes)
    • ¾ cup French Lentils, rinsed and drained
    • 4 cups (32-ounces) no / low-salt vegetable stock
    • 14 ounce can chopped canned tomatoes (low salt)
    • 1½ tablespoons tomato paste
    • 1 pound baby Bok Choy, greens cut as a chiffonade, white parts added with the carrots and other vegetables (*see notes)
    • ½ cup fresh parsley, chopped
    • 1 tablespoon fresh thyme, chopped
    • sea salt and fresh ground pepper
    • ½ teaspoon smoked paprika
    • ¼ teaspoon cayenne pepper

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 447 % Daily Value *
    • Total Fat: 9 g 13.32%
    • Saturated Fat: 1 g 6.55%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 637 mg 26.54%
    • Calcium: 239 mg 23.94%
    • Potassium: 407 mg 11.64%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 26.51%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 79 g %
    • Dietary Fiber: 12 g 49.49%
    • Sugar: 50 g
    • Protein: 16 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 309.51%
    • Vitamin C 204.12%
    • 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 - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs4
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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