Longevity Lentil Soup

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Lentil Soup

Yield 4

ingredients

• 1 tablespoon extra virgin olive oil
• 1 medium yellow or white onion, chopped
• 2 carrots, peeled and chopped
• 4 garlic cloves, pressed or minced
• 2 teaspoons ground cumin
• 1 teaspoon curry powder
• ½ teaspoon dried thyme
• 1 large can (28 ounces) diced tomatoes, lightly drained
• 1 cup brown lentils, picked over and rinsed
• 4 cups vegetable broth
• 2 cups water
• 1 teaspoon salt, more to taste
• Pinch of red pepper flakes
• Freshly ground black pepper, to taste
• 1 cup chopped fresh kale, tough ribs removed and chopped
• 1 to 2 tablespoons lemon juice (½ to 1 medium lemon), to taste

Instructions

1. Warm the olive oil in a large Dutch oven or pot over medium heat.
2. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
3. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often.
4. Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.
5. Transfer 2 cups of the soup to a blender. Securely fasten the lid, protect your hand from steam with a tea towel placed over the lid, and purée the soup until smooth. Pour the puréed soup back into the pot.
6. Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice.

Nutrition Facts

Calories

237

Fat

5 g

Sat. Fat

1 g

Carbs

52 g

Fiber

21 g

Sugar

11 g

Protein

15 g

Sodium

1335 mg

Cholesterol

0 mg

Net carbs

31 g