Hearty Lentil and Vegetable Minestrone

This nutrient-dense soup is packed with fiber from lentils and a colorful variety of vegetables, supporting healthy digestion and long-lasting energy.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (6 servings), not per serving.

• 1 tablespoon olive oil · 122 kcal in the whole recipe
• 1 onion, chopped · 58 kcal in the whole recipe
• 2 cloves garlic, minced · 8 kcal in the whole recipe
• 3 carrots, diced into 1/4-inch pieces · 74 kcal in the whole recipe
• 1 celery stalk, diced into 1/4-inch pieces · 7 kcal in the whole recipe
• 1 sweet potato, peeled and diced into 1/4-inch pieces · 174 kcal in the whole recipe
• 1 zucchini, diced into 1/4-inch pieces · 25 kcal in the whole recipe
• 2 cups canned diced tomatoes, no salt added · 199 kcal in the whole recipe
• 1/2 cup lentils (brown or red) · 110 kcal in the whole recipe
• 8 cups water
• 1 cube low-sodium chicken bouillon
• 4 cups kale, chopped · 88 kcal in the whole recipe

Method

1. Heat the olive oil in a large soup pot over medium-high heat. Sauté the chopped onion and minced garlic for about 7 minutes until golden and fragrant.

   

2. Stir in the diced carrots, celery, sweet potato, and zucchini. Cook for about 10 minutes, stirring occasionally, until the vegetables begin to soften.

   

3. Add the diced tomatoes, lentils, water, and chicken bouillon cube. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 40 minutes.

   

4. Stir in the chopped kale and cook uncovered for an additional 20 minutes until the lentils and kale are completely tender. Serve warm.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.