Kale & spicy tomato lentil soup
NOURISH BOWL LUNCH RECIPE - SERVES 4
Canutrition tip: Adding lentils into your meals provides an extra power plant protein and fibre hit. Adding lentils into meals can also help reduce the blood sugar and insulin hit by up to 50%. Canned lentils are the easiest add-in option.
2 tbsp extra virgin olive oil
1/2 bunch kale, stalks removed, chopped
1 onion, chopped
1 carrot, chopped
1 celery stalk, chopped
4 garlic cloves, chopped
2 tsp ground turmeric or fresh grated.
2 tsp ground cumin
2 tsp ground coriander
2 tsp ground ginger
2 tsp tomato paste
400g can chopped tomatoes
400g cans lentils, rinsed, drained or McKenzie
Soup Mix Superblend protein™
2 cups (500ml) vegetable stock or chicken stock
thick Greek-style yoghurt to serve
- Heat oil in a large saucepan over medium heat. Add onion, carrot and celery, and cook, stirring, for 3-4 minutes until softened. Add garlic, spices and tomato paste, and cook, stirring, for 2-3 minutes until fragrant. Add tomato, lentils or super blend protein soup mix, stock and 3 cups (750ml) water. Bring to a simmer, then cook for 6-8 minutes for flavours to infuse
- Stir in kale and cook for a further 1-2 minutes until kale is wilted. Remove from heat and divide soup among bowls. Top with yoghurt to serve. Season as your taste buds need with rock salt & pepper
Per serving: Energy 247 kcal, 9g, fat, 2g saturated, 11g protein, 33g low GI carbs, 12g sugar (non-refined), 11g fibre, 141mg salt.