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Sun-Kissed Kale & Lentil Mediterranean Soup - Vegan - Frenchynosh

Mediterranean Lentil Soup with Kale and Lemon - Vegan

Enjoy the vibrant flavors of our Mediterranean Lentil Soup with Kale and Lemon, a dish that brings together tender lentils, nutritious kale, and a bright, lemony finish. Each spoonful offers a delightful balance of textures and tastes, making it the perfect comfort food for cooler days.
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Temps de préparation 15 minutes
Temps de cuisson 45 minutes
Temps total 1 heure
Type de plat Soup
Cuisine Mediterranean
Portions 6 servings
Calories 220 kcal

Ingrédients
  

  • 1 cup green or brown lentils, rinsed
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 2 medium carrots, diced
  • 2 cloves garlic, minced
  • 6 cups vegetable broth
  • 1 can (14.5 oz) diced tomatoes
  • 2 cups kale, stems removed and chopped
  • 1 large lemon, zested and juiced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon crushed red pepper flakes (optional)
  • 2 tablespoons fresh parsley, chopped (for garnish)

Instructions
 

  • Heat the olive oil in a large pot over medium heat.
  • Add the onion and carrots, and sauté until the onion is soft and translucent, about 5-7 minutes.
  • Stir in the garlic, cumin, coriander, smoked paprika, and turmeric, cooking for another minute until fragrant.
  • Add the rinsed lentils, vegetable broth, and diced tomatoes to the pot. Bring to a boil.
  • Reduce the heat to low and let it simmer for 25-30 minutes, or until the lentils are tender.
  • Stir in the chopped kale and simmer for an additional 5 minutes until the kale is wilted.
  • Remove the pot from heat and stir in the lemon zest and juice.
  • Season with salt, black pepper, and crushed red pepper flakes if using.
  • Serve hot, garnished with fresh parsley.

Nutrition

Serving: 100gCalories: 220kcalCarbohydrates: 35gProtéines: 12gFat: 5gSucre: 6g
Keyword antioxidant-rich, autumn soup, comforting soup, dairy-free, Easy to make, gluten-free, healthy eating, healthy soup, hearty soup, high-protein, kale, lemon, lentil soup, Mediterranean, nutritious, vegan recipe, vegetable broth, weekday meal, winter soup
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