Tuesday, January 31, 2012

Recipe: Lentil and Kale Soup


This recipe was submitted to my original website www.CancerRD.com years and years ago by Margaret Norrington of Bangor, ME. Thus Margaret also calls this great soup Coast-wise Kale Soup. No matter its name, it tastes great!

Ingredients:
  • 1 cup of coarsely chopped yellow onion
  • 10 cups of vegetable broth (homemade or a low-sodium store version or water)
  • 1 cup dried brown lentils (wash in colendar)
  • 2 cups of potatoes, peeled and cut into 1-inch cubes (I use Yukon Gold which taste great, look great, and also hold their shape)
  • 2 - 4 carrots, peeled and cut into coins ~1/4" thick (I added these for color and their phytochemicals)
  • 1 pound fresh kale -wash and then shred or tear into small pieces, remove stems
  • 1 package soy sausage (either links or patties - many brands available - or use a sausage made with organic ingredients of your choice)
  • Season with salt to taste if needed. I did not add any salt.
  • fresh mint sprigs
Directions:  Cook the onion with the sausages, stirring frequently until onion is tender. Heat broth, add lentils in a large pot and when broth begins to bubble, let simmer for 30 - 60 minutes until lentils are soft but not mushy. Stir in potatoes and carrots and then continue simmering for 15 minutes. Stir in the sausage-onion mixture. Let heat all together. Stir in kale ~5 minutes prior to serving. Kale should still be slightly crunchy. Ladle into bowls and place mint sprig into each bowl. 


Serve with a whole grain bread and fresh fruit and a green salad. Nothing else is needed for a nourishing and healthful meal. 


Both my husband and 17 year old son declared this recipe a keeper!! My younger son is now 29 years old, so that gives you an idea of how long we have been making and loving this soup!


Enjoy - yum, yum!


Where kale is more than decoration on my plate!


Diana Dyer, MS, RD

No comments: