Soup with Lentils, Fresh Herbs & Kale



1 tbsp olive oil 15 mL

1 clove garlic, minced 1

1 onion, diced 1

1 small sweet potato, peeled and diced 1

1/2 cup dried brown lentils, rinsed 125 mL

1/3 cup brown rice 75 mL

2 large tomatoes, peeled and diced, about 2 cups (500 mL) 2

4 cups low sodium chicken broth 1 L

1 1/2 tsp chopped fresh oregano or 1/2 tsp (2 mL) dried 7 mL

1 1/2 tsp chopped fresh basil or 1/2 tsp (2 mL) dried 7 mL

2 cups chopped kale, fibrous stems removed 500 mL

Salt and ground black pepper

1. In a large saucepan, heat oil over medium heat. Add garlic, onion and sweet potato; cook for 8 minutes, stirring frequently or until soft.

2. Add lentils, rice, tomatoes, broth, oregano and basil. Bring to a boil, reduce heat, cover and simmer for 1 hour or until lentils are tender.

3. Stir in kale, return to a boil and simmer for 5 minutes or until kale is tender. Add salt and pepper to taste.

Makes 4 servings, 1 3/4 cup (425 mL) each

Recipe taken from Fresh and Healthy Cooking for Two – Easy Meals for Everyday Life, by Ellie Topp and Marilyn Booth (Formac 2011)