One-Pot Lentil & Vegetable Soup with Parmesan

• จำนวนที่เสิร์ฟ: 6 servings
• เวลารวม: 40 minutes

ส่วนผสม

2 tablespoons extra-virgin olive oil

3 cups fresh or frozen chopped onion, carrot and celery mix

4 cloves garlic, chopped

4 cups low-sodium vegetable or chicken broth

1 ½ cups green or brown lentils

1 (15-ounce) can unsalted diced tomatoes, undrained

2 teaspoons finely chopped fresh thyme

½ teaspoon salt

½ teaspoon ground pepper

½ teaspoon crushed red pepper

½ cup grated Parmesan cheese

Parmesan rind (optional)

3 cups packed roughly chopped lacinato kale

1 ½ tablespoons red-wine vinegar

Chopped fresh flat-leaf parsley for garnish

วิธีทำ

Heat oil in a Dutch oven or large pot over medium heat. Add 3 cups chopped onion, carrot and celery mix; cook, stirring occasionally, until softened, 6 to 10 minutes. Add 4 cloves garlic; cook, stirring often, until fragrant, about 30 seconds.

Stir in 4 cups broth, 1 ½ cups lentils, 1 can tomatoes, 2 teaspoons thyme, ½ teaspoon salt, ½ teaspoon pepper, ½ teaspoon crushed red pepper and Parmesan rind, if using. Bring to a boil over medium-high heat. Reduce heat to medium-low; cover and cook, stirring occasionally, until the lentils are almost tender, 15 to 25 minutes, adding water as needed to thin to desired consistency.

Stir in 3 cups kale. Cook, covered, until the kale is tender, 5 to 10 minutes. Remove and discard the Parmesan rind, if using. Stir in 1 ½ tablespoons vinegar. Divide the soup among 6 bowls; sprinkle with Parmesan. Garnish with 4 tablespoon parsley, if desired.

ข้อมูลโภชนาการ

• แคลอรี่: 306 kcal
• ไขมันทั้งหมด: 7 g
• ไขมันอิ่มตัว: 2 g
• ไขมันไม่อิ่มตัว: 0 g
• คอเลสเตอรอล: 5 mg
• โซเดียม: 446 mg
• คาร์โบไฮเดรตทั้งหมด: 45 g
• ใยอาหาร: 9 g
• น้ำตาลทั้งหมด: 6 g
• โปรตีน: 17 g