Appetizers / Soups / Salads

Quick Lentil Stoup takes several minutes to prepare.

Quick Lentil Stoup takes several minutes to cook.

Quick Lentil Stoup makes 6 servings.

The ingredients for Quick Lentil Stoup are:

1 T. Olive Oil
3/4 c. diced red onion
1 c. chopped red cabbage
2 cloves garlic, minced
2 carrots, grated
2 c. Chicken broth
4 c. Low Sodium Chicken broth
2 c. steamed lentils, such as Trader Joe's
(or make your own)
1 t. dried thyme
1/2 t. dried oregano
1/2 t. dried basil
1/8 t. turmeric
1-2 Bay leaves
1/8 t. Old Bay seasoning (optional)
1/4 t. sea salt, to taste
8 oz. sweet potato, diced
Olive oil and lemon garnish, optional

Here is how you make Quick Lentil Stoup:

In a large soup pot over medium heat, put the olive oil and onion; cook for a couple of minutes while you chop the cabbage. Add the cabbage to the pot and stir. Mince the garlic, add to the pot and stir. Next grate the carrots right into the pot (or into a bowl, if that's easier for you); stir.Add the chicken broth(s) and the canned tomatoes along with the lentils and seasonings. Cube the sweet potato and add to the pot. Bring to a boil, then turn down the heat, cover, and simmer until the sweet potato is fork-tender, approx. 10 minutes depending on the size of your dice. While the sweet potato is cooking, remove large stems from kale & chop into bite-sized pieces. When potato is tender, remove bay leaves.Using a ladle, carefully fill HALF of your blender container with the stoup adding enough liquid to blend. Take the middle "cap" off the blender lid to let steam escape. Place a kitchen towel over the opening. CAREFULLY pulse the stoup to get it going before blending till smooth. Return the blended stoup back to the pot being careful not to splatter yourself; put the chopped kale into the pot; stir, and let kale wilt a couple of minutes.Ladle soup into bowls and garnish with optional olive oil and squeeze of lemon. I highly recommend a little squeeze of lemon juice. Not too much, but it does add just the right amount of that somethin' special. Serving Size: Makes 6 generous 1 cup servingsNumber of Servings: 6Recipe submitted by SparkPeople user 1KELLIJ.

The nutritional information for Quick Lentil Stoup is:

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 199.5

• Total Fat: 3.5 g
• Cholesterol: 0.0 mg
• Sodium: 437.0 mg
• Total Carbs: 33.7 g
• Dietary Fiber: 8.8 g
• Protein: 10.5 g