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Five Things You Can Do For Better Heart Health |Craving Something Healthy

Heart Healthy Mediterranean Vegetable Lentil Soup

This hearty soup is packed with vegetables, lentils and delicious Mediterranean flavors
4.60 from 52 votes
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Course: Soup
Cuisine: Mediterranean
Prep Time: 30 minutes
Cook Time: 1 hour
Total Time: 1 hour 30 minutes
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 1/2 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
  • 1/8 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
https://cravingsomethinghealthy.com/heart-healthy-mediterranean-vegetable-lentil-soup/

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