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Lentil Minestrone

Makes 8 cups

Macros per cup: 147 cal, fat 2g, carbs 27g, protein 8g, fibre 6g


1 small onion, chopped (1 cup)

¾ cup dry brown lentils, rinsed

1 carrot, chopped (½ cup)

1 stalk celery, chopped (½ cup)

3 cloves garlic, minced

4 cups vegetable stock

1 teaspoon dried basil, crushed

1 teaspoon dried oregano, crushed

1 large zucchini, chopped (1¼ cups)

4 ounces uncooked whole-grain elbow macaroni or quinoa

½ cup sun-dried tomatoes (not packed in oil), thinly sliced

4 cups torn fresh kale

1 (14.5-ounce) can crushed tomatoes

¼ teaspoon sea salt


In a 4-quart Dutch oven or soup pot, combine the onion, lentils, carrot, celery, garlic, stock, basil, and oregano. Add 1½ cups water. Bring to a boil over high heat; reduce heat to medium-low. Cover and simmer for 30 minutes.

Stir in the zucchini, macaroni (or quinoa), and sun-dried tomatoes. Simmer, uncovered, for 3 minutes. Stir in the kale, crushed tomatoes, and salt. Simmer, uncovered, until the macaroni (or quinoa) is cooked, checking package instructions for cook time.

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