30 Nov Vegetable Soup with Lentils and Seasonal Greens


Vegetable Soup with Lentils and Seasonal Greens

Calories: 200

Fat: 9g

Carbs: 40g

Protein: 4,5g



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



Drizzle the olive oil in a large soup pot or dutch oven with a heavy bottom. Heat on medium until hot. Add the chopped onion and garlic and sauté until the onion is softened.

Add the leek, celery, carrots, butternut squash, white portion of the Bok Choy and the lentils. Stir gently to coat all vegetables in the olive oil then add the vegetable stock and chopped tomatoes. Season with salt and pepper. Cover the pot with a lid and gently simmer for about 15 minutes.

Add the tomato paste, chopped greens, parsley and thyme. Heat until the greens are just tender.

Garnish with fresh parsley and black pepper.

Nutrition Information:

Yield: 6 Servings, Per 1 Serving 

Calories: 200, Total Fat: 9g, Carbohydrates: 40g, Sugar: 7g, Protein: 4.5g




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