Heart Healthy Mediterranean Vegetable Lentil Soup
This hearty soup is packed with vegetables, lentils and delicious Mediterranean flavors
Servings: 8
Calories: 278kcal
Ingredients
- 2 tablespoons olive oil
- 1 medium onion diced
- 2 large garlic cloves minced
- 3 medium celery stalks diced
- 5 medium carrots diced
- 1 parsnip (or 1 small potato) diced
- 2 tablespoons pesto
- 1 tablespoon dried oregano
- 1 tablespoon dried thyme
- 1 tablespoon fennel seed
- 8 cups low sodium chicken bone broth (or beef, vegetable)
- 1 28-ounce can crushed tomatoes with basil
- 1 ½ cup dried green lentils
- 1 cup frozen sweet peas
- 3 cups chopped kale (or spinach or other leafy green)
- 2 cups cauliflower florets (or broccoli) very small pieces
- ⅛ teaspoon ground pepper
- 3 teaspoons salt or to taste
Instructions
- Heat the oil in a stockpot over medium high heat.
- Sauté the onions, garlic, celery, carrots, and parsnips for about 10 minutes or until they start to turn golden.
- Add the pesto and spices and stir to combine.
- Add the stock and tomatoes. Turn the heat up to high and bring the soup to a boil.
- Add the lentils, peas, and kale or other greens if using. Let the soup come back to a boil, and then reduce the heat to low. Cover, and let simmer for about 40 minutes.
- Add the cauliflower florets, pepper and salt to taste. Cover and continue to simmer for another 15-20 minutes until all vegetables and lentils are tender.
- Taste, and adjust any seasoning with salt and additional pesto if desired.
Nutrition
Calories: 278kcal | Carbohydrates: 39g | Protein: 17g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 1mg | Sodium: 739mg | Potassium: 1015mg | Fiber: 15g | Sugar: 6g | Vitamin A: 9145IU | Vitamin C: 58mg | Calcium: 136mg | Iron: 5mg