Tuesday, October 14, 2008

Lentil and Kale Soup

1 cup dried lentils, soaked overnight and drained
1/2 cup dried barley
2 T olive oil
10 cups stock, veggie or chicken
1 cup chopped onion
2 cloves garlic, crushed
2 cups chopped carrot
2 cups chopped celery
2-3 cups chopped sweet potatoes (chunks)
3-4 cups coarsely chopped kale
1 large can diced tomatoes (791 ml or 28 oz)
½ - 1 tsp thyme, oregano
1+ T cumin
A few shakes of cayenne
Salt/Pepper to taste

Heat olive oil in pan and sauté onions, garlic, carrots, celery, and kale until softened. Add stock, sweet potatoes, lentils, barley, and herbs. Cook for an hour or more until veggies and cooked through and barley is softened. Add more water or stock as needed. Add more seasoning if needed.

1 ½ cups is about 200 calories.
3.5 g fat, 35 g carb, 8 g protein

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