Total Choice Crock-Pot Lentil and Kale Soup

Yield: 4 servings
Calories: 90
Theme: Lunch
Rating:  This recipe has not been rated

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.


  • 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


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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