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Compliments of Diana Dyer, MS, RD
www.CancerRD.com


Lentil and Kale Soup
aka Coastwise Kale Soup (Submitted by Margaret Norrington of Bangor, ME)

  • 1 cup of coarsley chopped yellow onion
  • 10 cups of vegetable broth (homemade or a low-sodium store version or water)
  • 1 cup dried brown lentils (wash in colendar)
  • 2 cups of potatoes, peeled and cut into 1-inch cubes (I use Yukon Gold which taste great, look great, and also hold their shape)
  • 2 - 4 carrots, peeled and cut into coins ~1/4" thick (I added these for color and their phytochemicals)
  • 1 pound fresh kale -wash and then shred or tear into small pieces, remove stems
  • 1 package soy sausage (either links or patties - many brands available)
  • Season with salt to taste if needed. I did not add any salt.
  • fresh mint sprigs

Directions:  Cook the onion with the sausages, stirring frequently until onion is tender. Heat broth, add lentils in a large pot and when broth begins to bubble, let simmer for 30 - 60 minutes until lentils are soft but not mushy. Stir in potatoes and carrots and then continue simmering for 15 minutes. Stir in the sausage-onion mixture. Let heat all together. Stir in kale ~5 minutes prior to serving. Kale should still be slightly crunchy. Ladle into bowls and place mint sprig into each bowl. Serve with a whole grain bread and fresh fruit and a green salad. Nothing else is needed for a nourishing and healthful meal. Both my husband and 17 year old son declared this recipe a keeper!!