One-Pot Lentil & Vegetable Soup with Parmesan

재료

2 tablespoons extra-virgin olive oil

3 cups fresh or frozen chopped onion, carrot and celery mix

4 cloves garlic, chopped

4 cups low-sodium vegetable or chicken broth

1 ½ cups green or brown lentils

1 (15-ounce) can unsalted diced tomatoes, undrained

2 teaspoons finely chopped fresh thyme

½ teaspoon salt

½ teaspoon ground pepper

½ teaspoon crushed red pepper

½ cup grated Parmesan cheese

Parmesan rind (optional)

3 cups packed roughly chopped lacinato kale

1 ½ tablespoons red-wine vinegar

Chopped fresh flat-leaf parsley for garnish

방향

Heat oil in a Dutch oven or large pot over medium heat. Add onion, carrot and celery mix; cook, stirring occasionally, until softened, 6 to 10 minutes. Add garlic; cook, stirring often, until fragrant, about 30 seconds.

Stir in broth, lentils, tomatoes, thyme, salt, pepper, crushed red pepper and Parmesan rind, if using. Bring to a boil over medium-high heat. Reduce heat to medium-low; cover and cook, stirring occasionally, until the lentils are almost tender, 15 to 25 minutes, adding water as needed to thin to desired consistency.

Stir in kale. Cook, covered, until the kale is tender, 5 to 10 minutes. Remove and discard the Parmesan rind, if using. Stir in vinegar. Divide the soup among 6 bowls; sprinkle with Parmesan. Garnish with parsley, if desired.

영양 정보

• 칼로리: 306 kcal
• 지방 전체: 7 g
• 포화 지방: 2 g
• 불포화 지방: 0 g
• 콜레스테롤: 5 mg
• 나트륨: 446 mg
• 탄수화물 전체: 45 g
• 식이섬유: 9 g
• 총 당류: 6 g
• 단백질: 17 g