Vegetable Soup with Kale and Lentils

Serving Size: 1 1/2 cups | Serves: 6

Ingredients

  • 2 tablespoons oil (canola or vegetable)
  • 1 medium onion, chopped (about 1 cup)
  • 1 medium carrot (sliced 1/8 inch thick)
  • 2 teaspoons garlic (peeled and minced; 3 cloves) or 1/2 teaspoon garlic powder
  • 4 cups water
  • 1 cup dry yellow or brown lentils
  • 1 can (14.5 ounces) low sodium chicken broth
  • 1 tablespoon dried basil or Italian seasoning
  • 1 can (14.5 ounces) no sodium added diced tomatoes or 2 chopped tomatoes
  • 1 bunch kale (about 7 ounces)
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper

Instructions

  1. Heat oil in a large pot over medium heat.
  2. Add onion, carrot, and garlic. Cook 5 minutes.
  3. Add water to veggies in pot. Heat to boiling.
  4. Rinse lentils in colander with water. Add lentils to pot and simmer for 20 minutes. Do not drain.
  5. Add chicken broth, dried basil or Italian seasoning, and tomatoes. Cover and cook for 5–10 minutes.
  6. Rinse kale leaves; cut out the main stems and discard. Cut leaves into 1” pieces.
  7. Stir kale, salt, and pepper into lentil mixture. Return to boiling. Reduce heat, cover, and simmer for 3 minutes.

 

Nutrition information per serving: 200 calories, 5g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 170mg sodium, 29g total carbohydrate, 12g fiber, 4g sugar, 11g protein

Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu.

Announcing … a brand new vegetable!

It’s not everyKalette day a new vegetable is introduced! The newest vegetable to arrive in grocery stores is Kalettes—a cross between kale and brussels sprouts. This new vegetable looks a little like a tiny cabbage with heads that are loose and composed of frilly, green-purple leaves similar to kale (the middle vegetable in the picture). The inspiration behind Kalettes came from a desire to create a kale-type vegetable that was versatile, easy to prepare, and attractive. Crossing kale with brussels sprouts was a natural fit since they are both from the same group, which also includes cabbage, cauliflower, and broccoli. Kalettes combine the best traits of each of its parent vegetables with a fusion of sweet and nutty flavors.

The new vegetable is the product of more than a decade of research by Tozer Seeds, a British vegetable seed house. Kalettes were created by cross-pollinating brussels sprouts and kale through traditional methods. Look for them at local grocery stores and try them in the following ways:

  • Sauté in a large pan for 5–7 minutes, covering for increased tenderness.
  • Grill whole Kalettes in a grill basket and place on medium heat for 10 minutes or until slightly charred.
  • Enjoy them as a salad. Rinse and slice Kalettes into smaller pieces and top with your favorite dressing.

Find more information and recipes for Kalettes online.

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