Lentil Soup with Tomatoes and Fennel
Prep Time
15 mins
Cook Time
45 mins
Total Time
1 hr
This lentil soup is hearty, healthy and delicious. It takes just under an hour and makes a great lunch or dinner.
Course:
Soups
Cuisine:
American
Keyword:
Vegetarian
Servings: 6
Calories: 246 kcal
Ingredients
- 2 to 3 tablespoons olive oil
- 1 large or 2 small leeks halved and sliced (about 3 cups)
- 2 ribs celery sliced
- 2 carrots chopped
- 2 cloves garlic smashed
- 1 bulb fennel diced (about 2 cups)
- 1 teaspoon salt
- 2 teaspoons ground cumin
- 3 sprigs fresh thyme
- Pinch crushed chili flakes
- 1 cup Puy or brown lentils
- 1 28-ounce can fire-roasted tomatoes
- 4 cups vegetable stock
- 2 cups chopped kale about 3 stalks
- ¼ cup orange juice about ½ orange
- Salt and pepper to taste
- 1 tablespoon orange zest
Instructions
-
Pre-heat a large stockpot over medium heat.
-
Add olive oil and sauté the leek, celery, carrot, fennel and garlic. Season with salt and cook until all the vegetables are softening, about 8 to 10 minutes.
-
Add the cumin, thyme and crushed chili flakes and continue to cook for another 3 minutes.
-
Stir in the lentils and cook for about a minute.
-
Add the canned tomatoes and vegetable stock, bring to a boil, and then reduce to a simmer. Place a lid askew on the pot and cook for about 30 minutes.
-
Once the lentils are tender, stir in the chopped kale and simmer for 5 more minutes.
-
Add the orange juice and season with salt and pepper to taste. Serve with a little orange zest sprinkled on top.
Nutrition Facts
Lentil Soup with Tomatoes and Fennel
Amount Per Serving (1 of 6 servings)
Calories 246
Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g5%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Sodium 1272mg53%
Potassium 376mg11%
Carbohydrates 37g12%
Fiber 14g56%
Sugar 9g10%
Protein 12g24%
Vitamin A 6854IU137%
Vitamin C 40mg48%
Calcium 165mg17%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.