This lentil-vegetable soup is a nourishing and hearty meal packed with plant-based protein and fiber from the lentils, promoting digestive health and keeping you full longer. Kale and tomatoes add an array of vitamins and antioxidants, supporting immune function and skin health. The addition of a Parmesan cheese rind enhances the broth with a rich, nutty flavor, giving the soup depth and body. For those avoiding rennet, vegetarian Parmesan is an excellent alternative, ensuring this wholesome dish suits various dietary preferences.
Active Time: 15 mins | Total Time: 40 mins | Servings: 6
Ingredients:
- 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
Directions:
- 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.
To make ahead:
Refrigerate for up to 5 days or freeze for up to 2 months.
Nutrition Facts:
Serving Size about 1 1/2 cups; Calories 306; Total Fat 7g; Saturated Fat 2g; Cholesterol 5mg; Sodium 446mg; Total Carbohydrate 45g; Dietary Fiber 9g; Total Sugars 6g; Protein 17g; Potassium 489mg
