Lentil Soup with Kale & Walnuts

pinit

Portfolio Diet Score: 3.5 points per serving

  • Nuts & Seeds: 1 point
  • Plant Protein: 1 point
  • Plant Sterols: 1 point
  • Oils (MUFAs): 0.5 point

Nutrition Information

Calories271 kcalMonounsaturated Fat3.7 g
Protein13.0 gPolyunsaturated Fat6.4 g
Bean Protein10.9 gTotal Carbohydrate20.1 g
Soy Protein0 gDietary Fibre11.2 g
Fat11.8 gViscous Fibre0 g
Saturated Fat1.1 g
(1 serving – 354 g): 1/10 recipe

Lentil Soup with Kale & Walnuts

Difficulty: Beginner Prep Time 10 min Cook Time 30 min Total Time 40 mins Servings: 10 Calories: 271 kcal (per serving)

Description

Portfolio Diet Score: 3.5 points per serving

  • Nuts & Seeds: 1 point
  • Plant Protein: 1 point
  • Plant Sterols: 1 point
  • Oils (MUFAs): 0.5 point

Ingredients

Instructions

  1. Heat oil in a medium pot. Add celery, carrots, onion and garlic. Cook over medium heat until vegetables are soft (about 10 mins).

  2. Add broth and lentils. Cover and simmer 10 mins, until lentils are warmed.

  3. With a spoon, press lentils to make a slightly thickened soup. Stir in kale and cook 5-10 mins. Top with walnuts and margarine just before serving.

Note

  • To make the soup thicker, try blending the soup once finished cooking.
Keywords: Nuts & Seeds, Plant Protein, Plant Sterols, Oils (MUFAs)

Leave a Reply

en_CAEnglish