Total Choice Crock-Pot Lentil and Kale Soup

Yield: 4 servings
Calories: 90
Theme: Lunch
Rating:  This recipe has not been rated
Posted on 2/16/2015 | By Kristin Kirkpatrick, MS, RD, LD
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This recipe almost could not be simpler. It is a matter of throwing the right ingredients into a Crock-Pot and letting the flavors meld. Serve this meal to your family on a chilly winter evening, or make a pot for yourself and enjoy it throughout the week. Although this recipe is low in calories, it is filling and full of flavor. Get the complete Total Choice Plan here.

Ingredients

  • 2 cups onions, chopped
  • 1 1/2 tsp minced fresh garlic
  • 1 cup red lentils
  • 2 cups chopped leeks, white part only
  • 1 1/2 tsp black pepper
  • 1 1/2 tsp dried thyme
  • 1/2 tsp cumin
  • 1 1/2 cups chopped celery
  • 1 1/2 cups peeled and chopped carrots
  • 2 cups diced sweet potatoes
  • 3 cups chopped tomatoes, or 1 28-oz can chopped tomatoes
  • 6 cups low-sodium vegetable stock
  • 1/8 cup tomato paste
  • 4 tbsp balsamic vinegar
  • 1 1/2 tbsp hot sauce
  • 3 cups kale, ribs removed, chopped, blanched

Directions

In a sauté pan on low heat, dry-sauté onions until transparent. Add the garlic and cook until fragrant.

Place sautéed onion, garlic and remaining ingredients into the Crock-Pot, stir, mix well, cover and cook on high temperature for 4 hours. 

Serving size: 1 1/4 cups

Calories: 90                 Sodium: 180 mg           Sugars: 5 g                   Cholesterol: 0 mg

Saturated Fat: 0 g        Fiber: 4 g                      Protein: 4 g                  Carbohydrate: 17 g

   

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This recipe was recently featured in The Total Choice: Customized Meal Plans for Weight Loss.

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