Anti Inflammatory
One-Pot Lentil & Vegetable Soup with Parmesan
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份量-
總時間食材
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
步驟
Heat oil in a Dutch oven or large pot over medium heat. Add onion, carrot and celery mix; cook, stirring occasionally, until softened, 6 to 10 minutes. Add garlic; cook, stirring often, until fragrant, about 30 seconds.
Stir in broth, lentils, tomatoes, thyme, salt, pepper, 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 kale. Cook, covered, until the kale is tender, 5 to 10 minutes. Remove and discard the Parmesan rind, if using. Stir in vinegar. Divide the soup among 6 bowls; sprinkle with Parmesan. Garnish with parsley, if desired.
營養
每份大小
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卡路里
306 kcal
總脂肪
7 g
飽和脂肪
2 g
不飽和脂肪
0 g
反式脂肪
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膽固醇
5 mg
鈉
446 mg
總碳水化合物
45 g
膳食纖維
9 g
總糖
6 g
蛋白質
17 g
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份量-
總時間