Lentil Minestrone
Makes 8 cups
Macros per cup: 147 cal, fat 2g, carbs 27g, protein 8g, fibre 6g
Ingredients:
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
Directions:
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.
